At the Gym

1.
EMOM12
1. 5 Back Squats
2. 5 Front Squats

*Go by the feel with weights! There is not a lot of rest so don’t go too heavy - Focus on good posture.

2.
Conditioning
3 x
1 minute on 30 sec off (18 min)
1. Single arm over head walking lunge (Change after 1/2)
2. Burpee box jump over
3. Goblet walking lunge
4. Row / Bike

*Moderate pace throughout the set!

OR

Anywhere

1.
Legs and core
3 x
10 Stealth walk to pistol squat
10 hollow rocks
10 Hawaiian pistol squat
10 arch rocks
10 Air squat to pistol squat
20 sec hollow hold
10 Super hero moonwalk pistol squat
20 sec arch hold
*Rest as needed

2.
Conditioning
3 x
1 minute on 30 sec off (18 min)
1. Single arm over head reverse lunge (Change after 1/2)
2. Burpee
3. Goblet reverse lunge
4. Chair step ups

*Moderate pace throughout the set!

Pistol squats

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