April 24, 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.
Ten sets of:
Box Squat x 2 reps @ 80% of Current 1-RM Box Squat
Rest 45 seconds

C.
Every 5 minutes, for 20 minutes (4 sets) for times:
20 Chest-to-Bar Pull-Ups
15 Dumbbell Squats (50/35 lb DBs)
10 Dumbbell Hang Clean & Jerks (50/35 lb DBs)
5 Dumbbell Thrusters (50/35 lb DBs)

D.
Four sets of:
60 seconds of GHD Sit-Ups
Rest 15 seconds
45 seconds of Goblet Squats (32/24 kg KB)
Rest 2 minutes