3Min Row or Bike
20 Empty Bar Good Mornings
20 Empty Bar Squats
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!
20 Front Squats (115/75) (+135/95)
15 Hang Squat Cleans (135/95) (+155/105)
10 Squat Cleans (155/105) (+175/115)
*Front Squats are from the floor!