50 DB Front Squats
50 Alt. DB Lunges
50 DB Deadlifts
50 DB Hip Thrusts
* Every minute on the minute complete 4 Burpees. Start with burpees.
You’re going to have 2 DBs for all of the movements except Hip Thrust. ON the front squat, try and hold them vertically on your shoulders. The Lunges are right + left equals 2 reps. On the Hip Thrust you just need 1 DB on your lap and your shoulders on a bench, box, or ledge.
Take your time on the movements and do them right! Don’t rush it even though there’s a penalty. Especially on hip thrusts. Pause for 1 sec . at the top of each rep. This workout should blow up your booty!
Metcon (AMRAP – Rounds and Reps)
15 Air Squats
*Every other round complete 5 DB Snatch on each arm INSTEAD of the pull-ups.
Dips can be off of a box, bench, or ledge. Anything that keeps your butt off the ground and lets you get good depth on your dip. If you have rings, consider using them and doing maybe 6-7 reps.
Metcon (No Measure)
DB Floor Press to failure
200m Run or 50 Double Unders
Rest 30sec. After Each Round
Optional Extra Credit:
DB Bent Over Row Ladder
10-9-8-7-6-5-4-3-2-1 reps on each arm with no rest in between. So, 10 reps on the right arm, 10 reps on the left arm, and then nine on each arm and then eight on each arm, and so on. Focus and get a form and not speed. Pause at the bottom and the top of each rep focusing on lat engagement
*50/35s+ for the weight
* it’s inevitable that you’re going to go significantly down in reps each round but that’s a good thing. Because you don’t want to do so many that you literally can’t move tomorrow 🙂