100 Gelston St. Buffalo, NY 14213 • (716) 886-0252 • 273 Thorn Ave. Orchard Park 100GelstonStreet@gmail.com
Workout 1
10 Clean squat curls
14 total Swing, clean, alternate forward lunge
12 Curl to overhead press x 12
20 Jump lunges – pause at the bottom- 20
12 total clean squat and bow to the queen – 12 total
Repeat X3 
I minute plank between each set
 
Workout 2
Set a 1 minute clock
Every minute on the minute (EMOTM) perform: 15 swings and 3 goblet squats
Rest the remaining allotted time (RAT)
20 sets
Go heavier if possible
(300 swings and 60 squats total)
 
Share This