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
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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