Total Body

2 rounds

  • 10 each banded iso squat w/abduction
  • 5 each kb/db step up
  • 5 each kb/db bulgarian split squat
  • 10 banded mb/db hip thrust

3×3 back squats @80% of 5rm

*rest 1:30-2 min between sets

2×12 back squat @50%

*rest 1:30-2-min between sets

24-20-16-12-8-4

  • pull ups
  • wall balls
  • cal bike

Optional cash-out

2-4 rounds

  • 10 front raise/lat. raise
  • 10 reverse flies