GROUP WARMUP
3 sets -
:30 row
5 barbell hang cleans
5 box step ups -> box jumps
:15 frog stretch
BARBELL ENDURANCE TEST
1-2-3-4-5-6
Power Clean
between each set complete:
5 box jumps
8 calorie row
*11 minute time cap
*heats of 9 every 11-12 minutes
GLUTE ACCESSORY WORK
3 sets -
5 Dumbbell glute bridges then:15 Dumbbell glute bridge hold (same weight)
10 Each way banded side step (band above the knee)
REAR DELT/LAT WORK
3 sets -
8 Dumbbell rear delt raises
8 Banded face pull
:15 single arm ring row hold
