BACK

Legs

30

Warmup

Mobility

Core EMOM

5x Bear Crawl

10x Russian Twist

15x Toe Touch

Workout

Tri Set: Bridge, Squat, Calf Raise

Tri Set: Clean + Lunge, Windmill, Power Calf Raise

Ovulatory Phase
.
Tri Set
Rest:
0
s
Sets:
5
Bear Crawl
Reps
Tempo
5
Cardio
BW
Russian Twist
Reps
Tempo
10
Cardio
BW
Toe Touch
Reps
Tempo
15
Cardio
BW
Tri Set
Rest:
60
s
Sets:
4
Kettlebell Bridges
Reps
Tempo
Intensity/Weight
12
3:1:1
71%1RM
Kettlebell Squat
Reps
Tempo
Intensity/Weight
12
3:1:1
71%1RM
Dumbbell Calf Raise
Reps
Tempo
Intensity/Weight
12
1:3:1:1
10% 1RM
Super Set
Rest:
60
s
Sets:
4
Kettlebell Clean + Lunge
Reps
Tempo
Intensity/Weight
12
3:1:1
71%1RM
Kettlebell Windmill
Reps
Tempo
Intensity/Weight
12
3:1:1
71%1RM
Power Calf Raise
Reps
Tempo
Intensity/Weight
12
3:1:1
BW
Rest:
s
Sets:
No items found.
Super Set
Rest:
s
Sets:
3
No items found.