WARM-UP
AMRAP X5:00 MINUTES
10 AIR SQUATS
10 PUSH-UPS W/ ROTATION
10 /10 SINGLE LEG GLUTE BRIDGES
INTO…
5 MINUTES MOBILITY QUADS, LATS, PECS
FUNCTIONAL STRENGTH
4 SETS
10/10 DBL SUITCASE SPLIT SQUATS (MOD)
:30/:30 SPLIT SQUAT HOLD (WEIGHT OPTIONAL)
10/10 SINGLE DB HALF KNEELING PRESS(MOD)
BODYBUILDING
- 3 SETS - UPPER BODY
9 DB BENT OVER ROWS
21 NARROW GRIP DB FLOOR PRESS
IMMEDIATELY INTO…
1:00 ACTIVE FLOOR PRESS HOLD*
*HOLD THE DB AT ½ HEIGHT OF CHEST.
- 3 SETS - LOWER BODY
10-15 DB GLUTE BRIDGES
INTO…
1 SET - ACCUMULATE 5:00 OF DB GLUTE BRIDGE HOLD (HEAVY)*
*50 AIR SQUATS EVERY TIME YOU BREAK.
