3Min Row or Bike

20 Empty Bar Good Mornings

20 Empty Bar Squats


3 Sets

1)Tempo Kneeling Hip Extensions- 20 reps

2) Barbell Reverse Alternating Lunges- 20 reps


*Go as tough as you can for both exercises but go slow and make each one slow and controlled!

*Level 1 on the hip extensions will be with a band. Purple or Green at most. Level 2 will be with the band and kbs in the front rack position!

*Pause for 3secs at the top of each rep on hip extensions!


For Time:

200M Run

20 Front Squats (115/75) (+135/95)

200M Run

15 Hang Squat Cleans (135/95) (+155/105)

200M Run

10 Squat Cleans (155/105) (+175/115)

*Front Squats are from the floor!


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