INTERMEDIATE 11/11/2019

0. Warm-Up. (00:05-00-15)

E.g. 2 sets of:
30 seconds of Banded Palloff Hold (Left)
30 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 Dynamic Bulgarian Split Squat Jumps (Left)
30 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 10 minutes.

A. Strength
4 sets of:
Bulgarian Split Squat x 8 reps each leg
Rest 45 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps

The goal for today is to establish your 8-RM Bulgarian Split Squat. Note this result.

B. Conditioning
For time:
800 Meter Run
100 Air Squats
75 Kettlebell Swings (24/16 kg)
50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)
75 Kettlebell Swings
100 Air Squats

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