Warm up
Every 3:00 x 4
BB Back Stepping Lunges
4 x 6 Heavy’ish
⁃ complete 6 lunges on each leg
⁃ 8 pulses each leg ( Bulgarian split squat)
Booty Burn
4 Rounds with 25-35lb DB
-10 RDL + 1 Sumo Squat
-20 Sgl. Leg Raises on wall
-10 WallBalls
Rest 1:00 in between rounds
Grunt Work
Emom x 10
-odd min. From the rack 10 BB Rows
-Even min. Heavy Sled push
Strech
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