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  • Writer's pictureJohn Fadel

Saturday 9:30am Booty Class

Warm up

3 rounds

1:00 min bike or row

15 air squats

:30 sec wall sit

Back Squat Progression

4 x 15 (add 5lbs heavier than last week)

  • 12 unbroken wallballs MUST BE completed immediately after 15 back squats!

2:00 min rest

Workout Body weight

1 Round

400m row

100 walking lunges no weight go for speed

400 m Row

100 plank jumping jacks

400m Row

100 air squats

2 -3 Rounds Use 2 20-25lb DB’s

-15 DB Romanian Deadlifts NO bent knees

-15 DB Floor Press

-15 Fire-hydrants Right leg

-15 Fire hydrants Left leg

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