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Bike or Row
5-10min @ easy pace
Banded Glute Warm Up 3xs 15-20ea:
Lateral Walk (each direction)
Monster Walk (forward and backwards)
Glute Bridge
2xs:
5ea Step Up + Rotation
10ea Lying Crossover
10 RDL
10 Bent Over Row
10 Back Squat (empty bar)
5-10 Kang Squat
Odd Object Strength Accessory
4 Sets
Plate OR Sandbag Bearhug Bulgarian Split Squat: 3 x 8/leg
5 Plate OR Sandbag Push Press + 50′ OH Carry
Notes: Superset Movements and Rest as Needed Between Sets.
Same
Sub DB Tempo Squats if needed due to lighter weight. :3-:5 sec down and up with the same rep scheme.
Be flexible with the object for the accessory work and use KB’s or DB’s if needed
5 Rounds
10/10 Bulgarian split Squats
10/10 Alt. Glute Bridge Hold
1min Alt. Plank Hold
:30sec Lower Trap Hold
3 Rounds on the 4 min
Run 400 meters
7 Ring Muscle Up
Accessory 2-3xs:
10 Hip Bridge
:06sec Eccentric Bulgarian Split Squat 3/side
