CHARLIE

Exercises: 1. Squat double waves 2. Kneeling double waves 3. Side lunge double waves 4. Slams with increasing resistance 5. Seated double waves (feet of the ground) 6. Switch stance slams Repeat: 5 times Pyramid protocol: 20-30-40-40-30-20 seconds work / 20 seconds rest Workout length: 24 minutes 40 seconds