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  • Writer's pictureStephanie Russell

Wednesday Booty 6:30pm

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


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

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