Workout

  • Warm Up

    Referencing the video at the top of the page do the following workout

    2 Rounds

    10 Side Step Plank Walk (5 each direction)
    20 Mountain Climbers (10 each leg)
    10 Scorpions (5 each direction)

  • Strength

    Pausing Front Squat

    4 Sets, increasing in weight:

    4 Tempo Front Squat
    • 3 second lower, 3 second pause

    Notes:

    • Increase weight across each set.
    • Lift every 2:30

  • Workout

    2 Sets

    1:00 Single Leg Squats (alternating), 1:00 Rest
    1:00 Accumulate as much time as possible in Hollow Body Hold, 1:00 Rest
    1:00 Deficit Push-Ups, 1:00 Rest
    1:00 Star Plank (Left one set, Right second set), 1:00 Rest

    Notes:

    • This workout has a lot of high complexity movements, so be patient and prioritize moving well over intensity.

  • Mobility

    Couch Stretch 2-3 min each leg