Friday May 17th 2019

Friday

Warm-Up
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds

You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.

A.
Three sets of:
Back Squat x 4 reps @ 80-85%
Rest 2 minutes

B.
Every 8 minutes, for 24 minutes (3 sets) for times:
30/20 Calories of Rowing
20 Walking Lunges with Kettlebells (32/24 kg)
400 Meter Run

Boom Lite

A.
Three sets of:
Back Squat x 6-8 reps @ 32X1
Rest 90 seconds
Hollow Hold x 30 Seconds
Rest 90 seconds

B.
Every 8 minutes, for 24 minutes (3 sets) for times:
30/20 Calories of Rowing
20 Walking Lunges with Kettlebells
400 Meter Run