Thursday – 5/3/18

Warm-Up
Hip Crossover x 10
Iron Cross x 10
Lateral Lunge x 10
Forward lunge to Instep x 10
+
2 sets:
Glute Focused Split Squat x 6/side
Theraband Goblet Squat @5511 x 4 reps
Banded Pass through x 10 sloow reps
Russian KBS x 10

Workout
Choose an option below based of goals and fitness level

A1. Wide Stance Box Squat; 8-10 reps x 3 sets, rest 30sec
A2. Banded Pull-Aparts; 25 reps x 3 sets, rest 30sec
A3. Russian Kettlebell Swings; 15-20 reps x 3 sets, rest 2min

-Or-

B. Every 3min, for 18min (6 sets) of:
Front Squat @32X1 x 2 reps
*Build over the course of the 6 sets to today’s heavy double at Tempo!

Choose an option below based of goals and fitness level

A. AMRAP in 10 minutes of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
*You must perform 5 burpees any time the weight settles on the ground.
**Loading: Men=115 lbs, Women=75 lbs

-OR-

B. AMRAP in 10 minutes of:
5 Dumbbell Man-Makers*
10 Alternating Cossack Squats
*Man-Maker = row left, push-up, row right, power clean, press

Optional Work (After Class)
A. BB GHD Hip extensions; 10 reps x 3 sets, rest 90sec
*Go heavy here
B. Single Leg Glute bridge; 20/leg x 3 sets, right leg rest while Left is working
C. Decline BB Sit-Ups; 50 reps in as little time as possible