Wednesday 6:30pm Booty Class

EMOM x 12

Odd Minute:

6 Plate RDL’s (standing on a 45lb weight plate)

60% of 1 Rep Deadlift

Even Minute:

10 Lunge to squat combo (5 each side) 45/25lb DB

Sprints & Core …..

20 cals Bike

20 GHD sit-ups

*200m jog for recovery

500m Row

20 Hanging L-Raises

*200m jog for recovery

20 cals Bike

20 Suitcase sit-ups

*200m jog for recovery

Goal: Push hard on machine, move quick with good form on core work & recover with an easy jog!

Glute Banded work *if you have time

3 Rounds

30 plank lateral leg taps (15 each leg)

30 standing Abductor knee lifts (15 each leg) band around feet

30 Clam shells 15 each side) band around ankles

Done