Warm Up
3 Rounds
12 DB walking Lunges
20 Weighted Hi Thrusts
Rest 1:00
3 Rounds
12 DB Walking RDLS
20 Weighted Step Ups
Rest 1:00
3 Rounds
12 Front Squats
1:00 Wall Sit
Glute Work
Buy In… 1000 m Row.
Into..
Banded 50’s
Do Everything on your Right Leg 1st….
50 Lying Leg Raises
50 Plank Glute Lifts
50 Clam Shells
50 Inner Thigh Lifts
Repeat on Left side..then ...
Bike 30 Cals
Stretch!!
This complex is a type of complex called a variation complex in which the first lift is designed to correct a technique error with the...
A) Strict Press Heavy Set of 10 Build 5-7 sets *not recommended to do 10 reps each set. Start 5-7 reps and build from there. B)Full...
Sprints Emom x 5 :10 sec ALL out BIKE sprint for cals (Goal is to hit as many calories as possible in 10 seconds) Emom x 5 100m sprint...
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