Warm-up: Group Dynamic
- Glute Bridge-Hip Thrust Tabata – 2 Minutes
- :20s Glute bridge hold – :10s of Hip Thrusts
- Banded Hamstring Stretch – 1 Minute per side
——————————————————————————————————–
Strength: Deadlift (17 Minutes)
- Establish a new 1 Rep Max
*Warm Up Rep scheme:
——————————————————————————————————–
Workout: 4 Rounds (1 Min Stations / NO Transition)
- Station1: Max Power Snatches (105/75)
- Station2: Max Calorie Row OR Bike
- Station3: Max DB Box Step Ups (24”/20”)(50/35)
- Station4: Rest
*4 Scores – Total accumulated reps for each round
*ONE DB on the step ups – hold however you want except on the thigh
——————————————————————————————————–
Cardio Option: 4 Rounds (1 Min Stations / NO Transition)
- Station1: Max Alt DB Snatches (50/35)
- Station2: Max Calorie Row OR Bike
- Station3: Max DB Box Step Ups (24”/20”)(50/35)
- Station4: Rest
——————————————————————————————————–
Core: 4 Rounds
- 10 Weighted Hanging Knee Raises (20/15)
- :20s Unweighted Hanging Knee Raise Hold
There are currently no active social stickers.