Group Dynamic Warmup:
- Glute Bridge – Hip Thrust Tabata – 2 Minutes
- :20s Glute Bridge Hold – :10s Hip Thrusts
- Couch Stretch – 1 Minute per side
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Strength: Back Squat (17 Minutes)
4 Sets x 3 Reps
- Sets 1 and 2: 3 Reps each at 80% of 1RM
- Sets 3 and 4: 3 Reps each at 85% of 1RM
*If you feel like you need some assistance use a belt
*Make sure you rest between sets!
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Workout: AMRAP x 15 Minutes
- Max Calorie Row/Bike/Runner/Ski
*Every 3 Minutes (NOT including 0:00) complete:
- 6 Alt Front Rack Lunges (115/85)
- 3 Front Squats (115/85)
*Barbell comes from the ground
*Barbell should be done unbroken so scale appropriately
*One score: Total # of calories completed in 15 minutes
*DO NOT RESET YOUR MONITOR
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Cardio Option: AMRAP x 15 Minutes
- Max Calorie Row/Bike/Runner/Ski
*Every 3 Minutes (NOT including 0:00) complete:
- 8 Alt DB Lunges (50/35)
- 4 DB Goblet Squats (50/35)
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Core: 4 Rounds
- 15 Ab-Wheels
- 30 Plate Twists (25/15)
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