Warm-up: Group Dynamic
- Glute Bridge – Hip Thrust Tabata – 2 Minutes
- :20s Glute Bridge Hold – :10s of Hip Thrusts
- Couch Stretch – 1 Minute per side
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Strength: Front Squat (17 Minutes)
- Sets 1 and 2: 3 Reps each at 85% of 1RM
- Sets 3 and 4: 1 Rep each at 90% of 1RM
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Workout: AMRAP x 15 Minutes
- 20 Double Unders
- 10 Alt DB lunges (50/35) *5 per side
- 5 Hang Squat Cleans (105/75)
*Every 3 Minutes (Not including 0:00) complete:
- Run to the end of the driveway
*DB must be held in suitcase position (switch hands whenever)
*Score is total # of rounds + reps completed in 15 minutes
*If raining sub 200 Meter Row OR 500 Meter Bike
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Cardio Option: AMRAP x 15 Minutes
- 20 Double Unders
- 10 Alt DB lunges (50/35) *5 per side
- 10 Med-Ball Jump Squats (20/14)
*Every 3 Minutes (Not including 0:00) complete:
- Run to the end of the driveway
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Core: 4 Rounds
- 15 Ab-Wheels
- 30 Plate Twists (25/15)
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