WARM-UP
2:00 CARDIO OF CHOICE
INTO…
EMOM X 6 MINUTES
MIN 1 - 12 ALT GROINERS + MAX AIR SQUATS*
MIN 2 - 30 SINGLE UNDERS + MAX PLANK **
*SWITCH TO 10 ALT COSSACK SQUATS + MAX QUAD HEEL TAPS AT 4:00
**SWITCH TO 20 DOUBLE UNDERS + MAX CONTROLLED SIT-UPS AT 4:00
INTO…
3 MINUTES OF PVC PIPE POINTS OF PERFORMANCE FOR THE FRONT SQUAT.
STRENGTH
*NEW STRENGTH CYCLE! FRONT SQUATS
15 MINUTES TO ESTABLISH YOUR 5RM FRONT SQUAT.
BENCHMARK WORKOUT
“PURPLE COBRA”
FOR TIME
50-40-30-20-10
DOUBLE UNDERS
SIT-UPS
RUSSIAN KB SWINGS (53/35)(35/26)
(SCORE IS TIME)
FINISHER
EMOM X 6 MINUTES
MIN 1- :45 PLATE GUN HOLD
MIN 2 - :45 PLATE WEIGHTED PLANK HOLD