Warm Up 2 Rounds:

200 m Run/Row

10 Forward Bear Crawls (R + L= 1)

10 Backward Bear Crawls (R+L=1)

4 Walking Lunge Twists each side

Then complete each section 3 x-

5 Front Squats AHAP

Burn out set of air squats

Rest 2-3 minutes

5 Back Squats AHAP

Burn out set of walking lunges (R+L=2)

Rest 2-3 minutes

Cool Down:

Lower Back & Piriformis Stretch

QL Stretch

Child's Pose

Post weights to comments

***Less than one month with us? Please complete 2 sets of each, with lighter weight as follows:

5 Front Squats 25/45

20 Air Squats

5 Back Squats 25/45

20 Walking Lunges (R+L=2)

***Less than 3 months

2-3 Rounds with 20 Squats per round with Front Squats and 20 Lunges with Back Squats

Earned the t-shirt and working towards the hoodie!

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