Warm Up
3 Rounds
:30 seconds Bike
6 walking lunges + 6 Air Squats
“Upper Body Strength”
12:00 Minutes to complete....
3 Sets
-3 x 12 Incline DB reverse Chest press *as heavy as possible keeping good form in all reps
Superset:
:10 sec. Bottom of a push-up hold into 5-8 strict push ups
Booty Strength...
Emom x 5
6 Back Squats @ body weight
Rest 2:00
Emom x 5
8 Heavy DB Back Stepping Lunges
Booty & Core Builder
Buy In: 800m Row
Then…
3 sets
12 Wall Balls + 12 Wall Ball Sit-Ups 20/14lb
Rest 1:00 in between sets
2:00 Rest
3 Sets
-25 Banded Donkey Kicks Each Leg
-6 Jumping Switch Lunges + :30 sec wallsit
Rest 1:00 in between sets
2:00 Rest
3 Sets
-10-10-10 Bulgarian Split Squats Each Leg (10 singles + 10 sec hold + 10 sec pulses) NO weight!
-8 V-Ups w/ 2 sec pause at the top
Rest 1:00 in between Rounds!
Stretch!
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