Warm Up
Front Squats & Core
3 x 20 Every 3:00min
-20 Front Squats Light Weight 45% of 1 rep max
-5KB ABS + 10KB Leg Extensions 35lb kb
Rest 2:00 in between sets
Workout
Row 500m
-50 Air Squats
Row 400m
-40 Banded Hip Thrusts
Row 300m
-30 sec weighted wall sit
Row 200m
-20 Bulgarian Split Squat pulses (20 each leg) no weight
Row 100m
-10 Jumping switch Lunges
Booty & Core Strength
4 Rounds
:20 sec thrust hold
:20 sec hollow hold
:15 sec bottom of push up hold
Rest 1:00-1:30 in between rounds
Roll Out & Stretch