Warm up and Mobility
4 Sets for Quality
4×12- Single Leg Bench Split Squat (6 each leg)
4×12- Floor to Bench Glute Bridges or Bench Hip Thrusters
4×12- Weighted RDL
4×12- Weighted Squat Pulses
Note: Can be just bodyweight or add weight as needed to make each set more challenging.
“Booty Tight, Booty Right”
AMRAP 9- Ladder Up
2- KB Squat to RDL 53/35
2- Alt. Box Step Up to High Knees 20″ for all
2- Russian KB Swings 53/35
Note: Every round add 1 Rep to each movement 2,3,4,5,ect.
3 Minute Rest
AMRAP 9 – Ladder Down
Reverse the amount of reps completed above and see if you can finish all reps before 9 minute Cap.
Example: If you completed 10,10,8 you would start at the following
8- Russian KB Swings 53/35
10- Alt Box Step Up to High Knees 20″ for all
10- KB Squat to RDL 53/35
then.
9,9,9
8,8,8
7,7,7
ect.