[tabby title=”Low Impact Program – LIP”]
A. Romanian Deadlift 5 x 8
Romanian Deadlift (3012 tempo)
– 5 sets of 8 reps
Rest as needed
B. Push-Up 5 x 8
Push-Up (2111 tempo)
– 5 sets of 8 reps
Rest as needed
C. 14 minute EMOM of Kettlebell Swings, Burpees, and Barbell Overhead Holds
Every 2 minute for 14 minutes (7 rounds):
– 15 Kettlebell Swings
– 5 Burpees
– Barbell Overhead Hold for Max Duration
[tabby title=”Standard Impact Program – SIP”]
A. Deadlift 4-4-4-2-2
Deadlift
– Set 1 – 4 reps
– Set 2 – 4 reps
– Set 3 – 4 reps
– Set 4 – 2 reps
– Set 5 – 2 reps
Rest as needed
B. Ring Dip 4, 4, 4, 2, 2
Ring Dip
– Set 1 – 4 reps
– Set 2 – 4 reps
– Set 3 – 4 reps
– Set 4 – 2 reps
– Set 5 – 2 reps
Rest as needed
C. 14 minute EMOM of Kettlebell Swings, Burpees, and Wall Facing Handstand Holds
Every 2 minute for 14 minutes (7 rounds):
– 15 Kettlebell Swings
– 5 Burpees
– Wall Facing Handstand Hold for Max Duration
[tabbyending]