April 17, 2019 – Competition

A.
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds

You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.

B.
Twelve set of:
Box Squat x 2 reps @ 75% of Current 1-RM Box Squat
Rest 45 seconds

C.
Four sets of:
30 Calorie Row or Bike Erg
20 Toes-to-Bar
15 Double Dumbbell Clean & Jerks (50/35 lb DBs)
10 Bar Muscle-Ups
Rest 3 minutes

D.
Three sets of:
15-20 Weighted GHD Hip Extensions
Immediately followed by. . .
50-Foot Front Rack Kettlebell Walk (32/24 kg)
Immediately followed by. . .

45 seconds of Goblet Squats (32/24 kg)
Rest 90 seconds