Warm -Up
Every 3:00 x 5
Complete
-5 DL (if you did Deadlifts Friday you’ll do banded lightweight DL’s)
-20 Jumps Over Bar
-10 Bar Windshield Wipers (abs)
Booty Burn…
21-15-9
-Sgl Leg Banded Hip Thrusts
-Sgl Leg Side Lunge
-Plank Banded Leg Lifts
3 Rounds
-10 Sgl leg v-ups
-10 Knees to elbows
-30 sec front rack squat hold
Strech
Back Squats Every 3:00 x 5 -10 Back Squats 185/125 135/95 -200m Sprint *Goal is to be fast in all rounds! Lower Body Toning… Rower or Sliders 40/25lb KB -Lateral Lunges 2 x 15 (each leg) -Bulgarian Sp
Workout "Steam Engine" [TEAMS OF 3] 3 Rounds: 200 Meter Team Run 45 Power Snatches 15 Toes to Bar (Each) Into,,, 2 Rounds: 200 Meter Team Run 45 Power Snatches 15 Synchro Burpees Into... 1 Round
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