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Big Pile Bodyweight

Big Pile Minimal

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Workout

Big Pile

Warm-up

6:00 Clock:
10 Dynamic Squat Stretch
10 Hip Bridges
:30 Single Arm OH Hold (Each Arm) Or :30 Side Plank (Each Side)

Big Pile Bodyweight (Time)

24-18-12-6
Alternating Box Step Ups
48-36-24-12
Jumping Air Squats

Athletes Notes

WORKOUT STRATEGY & FLOW:
This workout is going to be a leg burner!! Expect the fire.
Box step ups: Aim to keep these unbroken each set. Find your rhythm here!
Jumping air squats: These will definitely be the tough part of the workout! Stay tough and keep the breaks short.

Big Pile Minimal (Time)

24-18-12-6
Double Dumbbell Thrusters 50s/35s
Dumbbell Snatches 50/35

Athletes Notes

WORKOUT STRATEGY & FLOW:
This workout is going to be a leg burner!! Expect the fire.
Double dumbbell thrusters: Aim for big sets here and short rest breaks.
Dumbbell snatches: These are single dumbbell, but all the way down to the floor and overhead each rep. You can swith hands in the air or on the ground.

Accessories

3 rounds:
:30 sec side plank (each side)
20 russian twists (each side)
20 alternating leg v-ups
-Rest :30 B/T Sets-

Stretching:

1:30 Pigeon Stretch (Each Side)
10 Alternating Scorpion Stretches

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