Friday
A.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%
B.
Every minute, on the minute, for 20 minutes (5 sets):
Station 1 – 30 Single Kettlebell Deadlifts
Station 2 – 20 Jumping Lunges
Station 3 – 20 Band Pull-Aparts
Station 4 – 30 seconds of Prone Plank Hold
Boom Lite
A.
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band Pull-Aparts x 15 reps @ 21X1
Rest 60 seconds
B.
Every minute, on the minute, for 20 minutes (5 sets):
Station 1 – 20 Single Kettlebell Deadlifts
Station 2 – 20 Jumping Lunges
Station 3 – 20 Band Pull-Aparts
Station 4 – 30 seconds of Prone Plank Hold
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