WARMUP:
2 Sets:
30 sec Plank
30 sec Glute Bridge Hold
30 sec Wall Sit
A.
Three sets of:
Front Squat Tempo 2121 x 5 reps
Barbell row x 10 reps
Kettlebell Windmills x 5 reps each side
Farmer + Front Rach Carry 3 Lengths per side
B.
20 Minute EMOM:
10-15 Goblet Squats
40-50 Double Unders
C.
2 sets:
1️⃣Load up a barbell and place Glute Loop above knees
2️⃣ Perform 6 reps coming to a dead stop at the bottom and pausing for 1 second at the top
3️⃣ Perform 6 nonstop constant tension reps
4️⃣ Perform 6 top range pulses
5️⃣ Roll the bar away and perform 20 abductions from the top position
6️⃣ Perform 20 abductions from the bottom position
7️⃣ Curse my name and feel the glute burn
