Warm-Up
Halting Deadlifts
Every 2:00 x 5
3 Deadlifts 3 sec pause above Knees + 10 Hollow Rocks
Outside Booty Work
4 Rounds
-walking Lunges no weight (edge of building to edge of building)
-200m Run
-15 KB Swings
1:30 Rest
Banded ABS 2-3 sets
(Band stays on for all sets)
-20 leg raises
-20 Bicycles (put band around feet)
-20 plank leg lifts
Stretch
Overhead Squat: Option Back squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Ov
Overhead Squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Overhead Squats @ 85%
Clean Complex On the Minute x 12: 1 Power Clean 1 Hang Squat Clean - All sets should be completed unbroken. - Start at roughly 50-55% of your 1RM power clean and aim to build from there. - Score: Ente