WARM-UP
1 ROUND
50 SINGLES
10 SCAP PUSH-UPS
10 SCAP PULL-UPS
50 SINGLES
INTO…
2 ROUNDS
20 HOLLOW ROCKS
10/10 MARCHING GLUTE BRIDGES
10 WINDSHIELD WIPERS
INTO…
1 ROUND
15 SUPINATED BANDED PULL APARTS
10 PASS THROUGHS
FUNCTIONAL STRENGTH
- 3X8-10 SEATED ALT. DB ARNOLD PRESS(MODERATE)
*L+R=1-REP
- 3X8-10 INCLINE SEESAW DB BENCH PRESS(MODERATE)
BODYBUILDING
3X1:30
A)DB GOBLET LUNGES (MODERATE)
-REST 1:30 B/T SETS-
B) 3 SETS
15 SINGLE DB GLUTE BRIDGE-UP (HEAVY & SLOW)
IMMEDIATELY INTO…
1:00 TOP GLUTE HOLD (HEAVY)
