WARMUP
20 ALT LIZARDS
10 HIP CIRCLES E/S
10 ABDUCTOR ROCKS E/S
:30 SEC SEATED PIRIFORMIS STRETCH E/S
:30 SEC 90 TO 90 STRETCH
15 SL GLUTE BRIDGES
20 FROG PUMPS
– THEN –
10 AIR SQUATS
10 REVERSE LUNGES
5 EMPTY TEMPO SQUATS (@3333)
10 EMPTY BAR BACK SQUATS
STRENGTH
BACK SQUATS
EVERY 2:30 MINS X5 ( 15MINS)
7 BACK SQUATS @65% (BUILD)
– SUPERSET –
20 DB REVERSE LUNGES
WORKOUT OF THE DAY
FOR TIME
33 – 27 – 21 – 15 – 9
CALS ON ANY MACHINE
WALL BALLS
– AFTER EACH SET –
10 AMERICAN KB SWINGS
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