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  45:03

  Beyond | Workout 12

  Beyond | Workout 12

  Workout #12 TIME UNDER TENSION

  Part 1]
  Every 90 sec for 12 minutes alternate between:
  12 s/a Tempo Press [6+6] [light bell]
  12 s/l B-Stance Tempo Squats [6+6] [heavier bell]

  Part 2]
  Complete 3 rounds:
  10 Gorilla Rows with 3 sec pause
  10 Tempo Alternating Side Kick Throughs
  10 Tempo Z-Press
  30 s...

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  44:25

  Beyond | Workout 13

  Beyond | Workout 13

  Workout #13 Technique + Flow

  Part 1]
  KB Figure of Eight | LEARN
  Advantages
  working our hands more intelligently, passing things from front to back
  involuntary core contraction

  WORK
  30 sec: Figure Eight
  30 sec: Rest
  30 sec: Figure 8 to waiters Catch [R] [hot potatoe]
  30 sec: Rest
  30 sec: Figure...

• 

  33:47

  Beyond | Workout 14

  Beyond | Workout 14

  Workout #14 HEAVY DAY

  Part 1]
  Every 2 min for 10 min complete the following:
  6 KB Pulsing Lunges + 6 KB Lateral Lunges [feet planted just rotate]
  4 Sprinter Burpees

  Part 2]
  9 min EMOM
  5 DKB Swings + 5 DKB Cleans + 5 DKB Squats
  4 DKB Swings + 4 DKB Cleans + 4 DKB Squats
  3 DKB Swings + 3 DKB C...