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2 x 15 Min Stations
Friday, July 10
2 x 15 Min Stations:
Station 1: Partner Supersets –
- 3 Rounds Each: Finish All 3 RNDS before moving to the next Superset.
- Partner “I Go You Go” Partner 1 Does both Movements back to back before Partner 2 Goes.
- Rest As Needed
- Superset 1:
- 8x (ES) Split Squat Progression (BW–Weighted)
- 10x Glute Bridges
- Superset 2:
- 8x (ES) KB Bent Row
- 10x Prone Press
Station 2: 15 Min Adding EMOM:
1st Min: 10x Squat Progression (BW–Weighted)
2nd Min: 10x Push Ups (Hands Elevated or 5x Negatives -> Yoga Block -> Tennis Ball -> Feet Elevated/Weighted/Tempo)
3rd Min: 10x Straight Leg Deadlift or Swings
Blue Level 8 Reps = 40 Each
White Level 10 Reps = 50 Each
For Squats, Push Ups, and KB Swing, add 2 Reps each time: 10,12,14,16,18, = 70 Each
For Straight Leg Deadlift, Red Level 10 Reps = 50 Each