Prep

Equipment Required: foam roller, light KB, light/medium band 

1) Foam roll glutes 60s each

2) 3 Rounds:

– 4 Russian Baby Makers

– 8 Goblet Reverse Lunges total

– 12 Banded Glute Bridge

3) Back Squat w. an empty barbell

1 x 5 w. 3s down 2 s pause at the bottom focusing on perfect technique and position

A.

Back Squat

6 x 4

OT2:15

-Build to a heavy 4 in 6 sets

-Match last week’s load when you did a heavy 3, but now for 4 reps.

– Essentials: 2/4 x 5 Matching last weeks weight

B.

DB Split Squat

4 x 8 each

OT2M

– No warm-up, 4 working sets at the same weight

-3 sets last week, now it’s 4 sets

C.

Banded Pull Throughs

4 x 20-25. Rest 60s.

-3 sets last week, now it’s 4 sets

D.

Crossbody Carry

AMRAP 6 x 90 ft.

– moderate load by your side/light load in front rack