June 7th, 2019

Part A and B repeat each week. Track these metrics for progress

A. “Stop” Deadlift (means brief stop/pause on ground versus “touch n go” reps)
3 sets of 3 reps

B. Barbell Hip Thrusts (see video demo)
3 sets of 6 reps

C. Superset Movements x 3 sets each:
First round slightly lighter, last 2 rounds slightly heavier/challenging

Weighted Hip Extensions x 12-15 Reps (see video demo)
Superset DB/KB Sumo Deadlifts (light) x AMRAP 30 seconds  (see video demo)
Rest 2-3 min

D. Alternate Mini AMRAPs x 2 Rounds:

*For Glute Bridges, do NOT rush the reps. Still move with focus on glutes and contracting on each rep (despite the “AMRAP” tag)

AMRAP 1 min – Skater Plyos (see video demo)
Rest 1 min
AMRAP 1 min – Banded Glute Bridge (see video demo)
Rest 1 min

E. Climb as high as possible in Rep Sequence in 5 minutes:
Reps 1-2-3-4-5-6-7 etc…

Barbell Sit-ups (add weight if needed) (see video demo)
Lying Leg Raises (with Barbell) (see video demo)

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