k1 Week 1 - Container Lockdown S&C

Monday Tuesday Wednesday Thursday Friday

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Lower Tri Set Midline EMOM x 12 Minutes Upper Tri Set

4 Rounds of; 4 Rounds of; 4 Rounds of;
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8 KB/DB Tempo Goblet Squats 33X1 Min 1 - Max T2KB/T2DB/Leg Raise Big Wednesday Rest Day / NEAT 10 S/A KB/DB Floor Press
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10 KB/DB Bulgarian Split Squats Min 2 - Hollow Hold (30 Secs) 10 S/A KB/DB Bent Over Row
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30 Second Wall Sit Min 3 - Rest 30 Second Handstand Hold

5 Rounds for Time; Lockdown Annie 3 Minutes : 1 Minute x 5 Rounds 5 Rounds for Time;
21 Air Squats 50-40-30-20-10 Reps of; 8 Alt. KB/DB Devils Press 20 HOG Push Ups
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15 KB Swings / Alt. DB Snatch Double Unders 12 KB/DB Goblet Lunges Distance Walk / Run / Cycle 20 S/A KB/DB Thruster
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9 Burpees Sit Ups 16 S/A KB/DB STOH 1 Minute Plank

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Giant Set can be performed without Load Take some time to practice Double Unders - Continue where you finished on previous R&R- Increase NEAT (Non-exercise activity Handstand Hold Scale = 40 Second Press Up
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(BW) - KBS/DB Snatch Scale = 30 Glute Bridge Double Reps of Single Unders round thermogenesis) where possible Hold
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