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!
Workout Back Squat On the 2:00 x 5 Sets: 3 Back Squats * 5 Second Negative * Build In Weight "Pay It Forward" AMRAP 15: 55 Wallballs (20/14) 55 Kettlebell Swings (53/35) 55 Box Jumps (24"/20") Acc
Bench press Build to a heavy set of 4 Every 2min by 5 sets EMOM 20 min Coaches (if needed take a 2 min break after the 3rd lap.) Equals 4 laps around all movements Mixture of upper, lower and cardio m
Bench press Build to a heavy set of 4 Every 2min by 5 sets Workout "Heart & Swole" 10 Rounds For Time: 5 Strict Pull-ups 10 Dumbbell Floor Press (50/35)'s 15/12 Calorie Bike Erg Time Cap: 30 Minutes