Booty Class
9:30am
Warm Up
3 Rounds
10 DB DL (Light weight)
10 Banded lateral walks
10 Banded Air squats
10 Wall Hamstring Curls
1:00 Bike
4 x 20 Traditional Deadlifts
-weight will be determined on 50% of 1 rep
-7-7-7 Hip Raises (7 regular-7sec hold at top-7 knees out)
Workout 5 Rounds
12 Box Step Ups 15# DB
12 DB Deadlifts
200 m Run or 10 cal Bike
Abs
25 Butterfly sit ups
25 Bicycle Sit ups
25 Alt V-Ups
25 Glute Bridges
Overhead Squat: Option Back squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Ov
Overhead Squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Overhead Squats @ 85%
Clean Complex On the Minute x 12: 1 Power Clean 1 Hang Squat Clean - All sets should be completed unbroken. - Start at roughly 50-55% of your 1RM power clean and aim to build from there. - Score: Ente