Glute strength movement
-Deficit reverse Lunges
At the rig front foot elevated on on 45lb plate
keep weight mostly in front foot.
-Push through the front heel
-Slight Hinge forward
-EMOM 1:30
8 lunges 4 each leg
8 rounds building in weight.
Start light and find your max.
Strength conditioning
10-8-6-4-6-8-10
25min time cap
-You don’t have to do all reps in one set*
-This should be challenging, failure points at each movement.
DB 50/35#
BB Bentover rows
BB thrusters
DB bicep curls
DB Renegade rows
DB Kosak squats shoulder rack
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