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
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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