Glute Activation Warm-Up
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Forward Cross Crawl x 1 minute per side
Straight Leg Iso Raise x 1 minute per side
Cross Under Lunge x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Forward Cross Crawl x 1 minute per side
and then . . .
Row 500 Meters @ easy pace
Followed by . . .
Every minute, on the minute, for 4 minutes (2 sets) complete:
Interval 1 – Chest-To-Bar Diagonal Hold x 30 seconds
Interval 2 – Strict Pull-Up or Chest-To-Bar Pull-Up Negatives x 6-8 reps
B.
Five sets of:
Front Squat with a Pause x 3-4 reps @ 3211
(MUST move up in weight from last week)
Rest 3 minutes
C.
Four sets of:
Row x 500 Meters
Shoulder to Overhead x 10 reps 135/95
Overhead Walking Lunges x 10 steps 135/95
Rest 3 minutes