Booty Class
Warm up
3 rounds
1:00 bike or row
10 Air Squats
10 Walking Lunges
Sumo Deadlifts
Every 1:30 x 6
-8 sumo Deadlifts (try to do your own body weight ) or between 115-155lbs
10 Rounds For Time …
-5 Goblet Squats 35-53lb KB (these need to be Heavy’ish)
-5 V-Ups
-100M Run
2 Rounds
-30 Banded Rig Prone Hamstring curls
-:30 sec flutter Kicks :30 sec butterfly sit ups
-30 Walking DB good mornings 20lb -30lb DB’s
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio
On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7
Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a