THIRTY THIRTY THIRTY
THIRSTY THIRTY THIRTY OVERVIEW
Select 6 Basic Primal Movements
Perform These Movements In A Circuit Format
Work For 30 Seconds
Rest For 30 Seconds
Repeat For 30 Minutes
RECOMMENDED PRIMAL PATTERNS
SQUAT: Bodyweight, Goblet, or KB Front
PUSH: Push Up, Standing Overhead Shoulder Press, Bench Press or Dips
HINGE: Kettlebell Swing, Kettlebell Cleans, Conventional or Sumo Deadlift
PULL: Bridge Row, Seal Row, Bent Row Variation, Chin Up or Pull-Up
LUNGE: Reverse Lunge, Mid-Foot Lunge, Box Step Up, Cossack Squat
ROTATE OR LOADED CARRIES: Tactical Get-Ups, Turkish Get Ups, Suitcase Holds/Walks, Farmers Carry
ACCESSORIES: Ab Wheel Rollout, Hanging Leg Raise, incline Biceps Curl, Triceps Extensions
COACHING TIPS
1. Start each workout with a three round circuit of 5 repetitions of Prying Goblet Squat, Hip Bridges and Haloes
2. Perform fast and loose drills between sets
3. Modify, don't miss! Feeling a bit stressed or fatigued? Train lighter or Scale Down The Movement
Our members use this program every MONDAY, WEDNESDAY & FRIDAY @ 8:00am -- CLICK HERE TO TRAIN WITH JOIN US!
WARM UP
3 Rounds - 5 Reps Each
Prying Goblet, Hip Bridges, Halo
30 WORK / 30 REST/ 5 ROUNDS
FRONT SQUAT
DUMBBELL FLOOR
KETTLEBELL SWING
REVERSE GRIP ROW
AB ROLLOUT
UNLOADED TURKISH GET UPS
Finish The Training Session With Abs & Stretching