A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dynamic Bulgarian Split Squat x 15 reps each leg @ 10X0
(no need to add load for most people, the goal is to jump the front foot off the ground every rep, so be as explosive as possible)
Station 2 – Barbell Glute Bridge x 10-12 reps @ 21X1 (HEAVY!)
Station 3 – Side Plank x 30-40 seconds each side
B.
Three rounds for time of:
7 Strict Pull-Ups
14 Push-Ups
21 Kettlebell Swings
What’s mean that ‘@’ notifications?
It’s the tempo…
21X1
On a squat for example means:
2 seconds eccentric (squatting down)
1 second hold at the bottom of the squat
X is for ‘explode’ upwards
1 second is for rest at the top
Make sense?