Warm Up: 12 Mins
2:00 Bike
1:00 / Side Long Lever Glute Bridge
1:00 / Side World’s Greatest Stretch
Then 2 Rounds:
10 Kip Swings
1:00 Plank
5/side Single Arm KB Gunslingers (video)
5/Side Alt. Single Let T2B

Hips and Posterior Chain: 12 Mins
3 Round Tabata :45/:15 – Complete all 3 rounds at each station before rotating
Seated Band Internal Rotation – squeeze foam roller or slamball – Video
Glute Bridge with Foam Roller / Slam Ball Squeeze – Video
Reverse Hyperextension on bench (elevate w/ plates) – Video
Seated Leg Extension – 2nd exercise in Video
*Classes bigger than 8, Partner Up. Athlete 2 start at station 1, athlete 2 start at station 3 and share equipment
**Equipment:
Box to sit on with band and foam roller or yoga block between knees
Bench – possibly elevated on plates

Metcon: 16 Mins
“Player Piano”
E2MOM x 2 Rounds:
0-2:00: 20 Single Leg Alt. T2B
2:00-4:00: 20/Side KB Gunslingers 53/35 – Video
4:00-6:00: 20/Side KB Drag Throughs (video)
6:00-8:00: 24/20 Cal Ski

Functional Bodybuilding Class

Week “A” Heavy
Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding

2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)

3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)

5)Single Leg Hip Press 4×8-12

6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps

7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges