WARM UP

5 Minutes Member Choice – SMR

-then-

2 Rounds Booty Bands:

• 2L mini band lateral walking
• 15 banded floor bridge
• 15/15 banded hip ext.
• 15 banded air squats

STRENGTH

A. EMOM X 20 MIN:

• M1 – 10 deadlifts
• M2 – 12 total kneeling alt. kb strict press
• M3 – 15 UH trx rows
• M4 – 12 barbell landmine rotation
• M5 – 10 OH plate sit-ups

B. 3-4 Rounds:

• 15 dbl db rows
• 12 db pull-overs
• 8 EZ curl bicep curls
• rest 1:00

CONDITIONING

E30-on-30-seconds x 10 minutes:

• 1 down back sprint