Workout 15 - Total Body Strength

Alternating EMOM x 5 Rounds (20min)

Min A: 8 Strict Press*

Min B: 8 Bulgarian Split Squats (each leg)

Min C: Max L-Sit or Hollow Hold

Min D: Rest

General Warm Up

3-5min of Cardio of Choice, followed by…

3 Rounds

:15 - :30 Handstand Hold or Inversion

5 Split Squats - Right Leg Fwd

5 Split Squats - Left Leg Fwd

5 Single Leg RDL’s - Right Leg

5 Single Leg RDL’s - Left Leg

50 Single Unders or Double Unders

Specific Warm Up

• If you have multiple different weights available, take 2-3 sets of strict presses to work your way up. If you do NOT have multiple weights available, get in a few sets of push ups before attempting your strict presses.

• Be sure to warm your way up to your Split Squat of choice! There are many options for this one. Be sure to check out the video.

• Get in a few short Hollow Holds or L-Sit Holds. That minute is going to be tough!

Workout of the Day

Alternating EMOM x 5 Rounds (20min)

Min A: 8 Strict Press*

Min B: 8 Bulgarian Split Squats (each leg)

Min C: Max L-Sit or Hollow Hold

Min D: Rest

*If you have a dumbbell that is light enough to do 15+ reps, change Minute A to:

4 Strict Presses with a 4 second descent + 4 regular Strict Presses (on each arm)

Accessory Work

Perform 50 Russian Kettlebell Swings (eye level) as unbroken as possible. This means you will attempt to do it all in one big set of 50 without stopping, but you may have to stop a couple of times!

Cool Down

Hold the following stretches for 1-2min each:

• Triceps Stretch

• Pigeon Pose / Figure 4