April 3, 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.
In 20 Minutes or less, build to today’s 1-RM Box Squat

C.
Four sets for time of:
400 Meter Run or 500 Meter Row
30 Wall Ball Shots (30/20 lbs)
20 Deadlifts (225/155 lbs)
10 Box Jump Overs (30″/24″ – jump over, but step down)
Rest 3 minutes

D.
Three sets of:
45 seconds of GHD Hip Extensions + 30 second Prone GHD Hold (“Sorenson Hold”)
Rest 15 seconds
100-Foot Front Rack Kettlebell Walk (HEAVY)*
Rest 2 minutes

Keep your elbows down covering your ribs.