FBB

WARMUP

3 Sets

20 Bodyweight Hip Thrust + 10sec Single Leg Hip Thrust Isometric Hold at Top/leg
-rest 30sec-
10 GHD Back Extensions

-rest 30sec-

30sec Hollow Body Hold

-rest as needed before next set-

-

A1) Snatch Grip Romanian Deadlift: 3110; 8-10reps; rest 60sec x 3 Sets
A2) Suitcase Long Step Walking Lunge: 30X0; 14-16 Steps; rest 60sec x 3 Sets

-

B1) Barbell Hip Thrust: 20X2; 8-10reps; rest 60sec x 3

B2) Goblet 1-1/4 Squat: 2111; 8-10 reps; rest 60sec x 3

-

C) Every 5mins x 4 sets:

30sec Side Plank
18/15 Cal Row
12 KBS 70/53lbs
6 Burpee Box Jumps 24/20”
30sec Side Plank (opposite side)
*Switch sides that you begin with on the side plank each round. *Same Pace Every Set