Booty Class
9:30am
Warm Up
5 Min
Bike/Row
:30 Sec on :30 legs only
5 Min
:30 Glute bridges :30 Bridge Hold
5 Min
:30 Banded squat :30 band knee lifts (band under feet)
Back Squats 5x5
Every 2:00 min x 5
10lbs lighter this week
Each rep is a 4ct lower 3ct pause 1ct up
Workout
2:30 x 5
10 Banded deadlifts
20 box overs
10 sgl leg DL into Front kick
(5 each leg)
Stretch!
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