Legs, Glutes, Abs, Conditioning (Squat, abs)
Warm-Up
2 Rounds of:
Bear Walks forward & back 15-20 steps
5 per side Diagonal Stretch
5 per side Figure 8 (feet together & apart)
Preparation
2 Rounds of:
30 sec Ankle Clocks in each position
5 per side Shin Box
2 Rounds of:
2 Hip Clocks per side
30 sec KB Deadbug
Legs, Glutes, and Abs
60-90 sec rest between rounds
Kettlebell Front Rack Pause Squat Single Rack (level 1) or Double Rack (level 2) (Tempo 221X)
R1: 1×10 Squats with light weight + 30 sec Bear hold
R2-4: 3×8-10 Squats with medium weight + 30 sec Bear hold
R5: 1×6-8 Squats with heavy weight + 30 sec Rocking Bear
R6: 1×8-10 Squat with medium weight + 30s Rocking Bear
Conditioning
5 Rounds of:
30 sec Single leg deadlift (right) / 15s rest
30 sec Single leg deadlift (left) / 15s rest
30s Snatch (right) / 15s rest
30s Snatch (left) / 15s rest
30 sec Hollow body rocks / 15s rest
Stretch
30 sec Cobra Walkouts to Child Pose
30 sec per side Death Stretch
30 sec per side Runners Stretch