WEDNESDAY 11/13/19


Warm up

1 Minute each

Easy Row

Glute Bridges

Lateral Box Step-ups (30s Each Leg)

40 Seconds each

Moderate Row

Single Leg Glute Bridges (20s Each Leg)

Box Facing Step-ups

30 Seconds each

Faster Row

Glute Bridge Walkouts

Slow Air Squats


3 Rounds For Time:

30/24 Calorie Row

20 Single DB Box Step-Ups (24″/20″)

10 Squat Cleans (135/95)

Dumbbell: 50/35

• Focus is on weights today, specifically on getting below parallel with the barbell.

• Light dumbbell on the box step-ups, where we are confident all three sets will be unbroken.

• Moderate weight on the barbell, where we are confident when fresh, we could complete 12+ unbroken.

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