Warm-up: Group Dynamic
- Glute Bridge – Hip Thrust Tabata – 2 Minutes
- :20s Glute Bridge Hold – :10s of Hip Trusts
- Couch Stretch – 1 Minute per side
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Strength: Thruster (17 Minutes)
4 Sets
- Sets 1 and 2: 3 Reps each at 85% of 1RM
- Sets 3 and 4: 2 Reps each at 90% of 1RM
*Focus on being explosive out of the squat
*Rest between sets
*Belt, knee sleeves, wrist straps, lifters are all helpful
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Workout: For Time
- 400 Meter Run
- 40 Alt DB Box Step Ups (50/35)
- 40 Weighted Ab-Mat Sit Ups (20/14)
-Then-
- 300 Meter Run
- 30 Alt DB Box Step Ups (50/35)
- 30 Weighted Ab-Mat Sit Ups (20/14)
-Then-
- 200 Meter Run
- 20 Alt DB Box Step Ups (50/35)
- 20 Weighted Ab-Mat Sit Ups (20/14)
*DB can be held in any style
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Core: 4 Rounds
- 15 Ab-Wheels
- 30 Plate Twists (25/15)
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