Day 2: Lower & Core + Slams

Bodyweight squat

15–20 reps

Keep chest up, push knees out, weight on heels.

Done

Reverse lunge

8–10 reps per leg

Step back far enough for a 90° front knee angle.

Done

Calf raise

20 reps

Pause at the top, lower slowly.

Done

Side plank

20 seconds

Keep hips high, body in a straight line.

Start 00:20 Reset

Mark done without timer

Ropes: Power slams

15 seconds

Explode up and slam down hard, use your whole body.

Start 00:15 Reset

Mark done without timer

EMOM-6: Alt waves & Outside circles

20 seconds

Transition quickly between moves, keep intensity high.

Start 00:20 Reset

Mark done without timer