Gold Standard
30/20 x8
Assault Bike (20 cal minimum)
Reverse lunges (8/side)
Bench Press
Kneeling chop (8/side)
Jump Rope
Bent Over Rows (Barbell)
Home Standard
“Sweet 16 EMOM”
5 min warmup (bike/jog)
6 rounds of the following:
16 Kb Squats
16 Kb Cleans
16 Kb Lunges (8/side)
16 Kb Swings
Cool down walk
(until HR drops below 120bpm)
Cardio Standard
60 minutes of Zone 2 effort outside
(consider biking, swimming or running)
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