Strength Squat
EMOM x 14 mins
Min1: 20 Air Squats
Min2: 12 Dumbbell Front Squats
Squat Workout
Every 2 mins x 5 Rounds
15/12 Cal Any Machine
+ Max [ 2 Lunges + 1 Air Squat ]
Rest 1 min btw rounds
Every 2 mins x 5 Rounds
12/8 Cal Any Machine
+ Max Dumbbell Thruster
Rest 1 min btw rounds
Strength
Dumbbell Seal Row
8-8-8-8-8
RPE – 7/10
Build
Incline Dumbbell Row
10-10-10-10
Single Dumbbell Crush Grip Curls
20-20-20-20
Dumbbell Wrist Flexions
20-20-20-20
Dumbbell Wrist Extensions
20-20-20-20
8mins /Zone
3 Rounds/Zone
Zone 1
Zone #1A
01:00 Sandbag Clean to Shoulder
Zone #1B
01:00 Row Sprint @ RPE 8
Zone 2
Zone #2A
01:00 Burpee to Plate
Zone #2B
01:00 Double KB Clean
Zone 3
Zone #3A
01:00 Sled Pull
Zone #3B
01:00 SkiErg @ RPE 8
Zone 4
Zone #4A
01:00 KB Russian Swing
Zone #4B
01:00 Low Squat Hold
Zone 5
Zone #5A
01:00 Run @ RPE 8
Zone #5B
01:00 Hollow Body Flutter Kicks