WOD 06/27 | Glutes
Ascending PYRAMID (Increase the weight and decrease the reps for each set) (5-7 seconds off to change weight)
Set 1 (35 seconds)- light weight: 12-16 reps
Set 2 (30 seconds) – light/medium weight: 10-12 reps
Set 3 (25 seconds) – medium weight: 8-10 reps
Set 4 (20 seconds) – heavy weight: 4-6 reps
dumbbells
Goblet squat + 10 Goblet hold marches
Frog Pumps
Staggered stance squat (Right)
Staggered stance squat (Left)
Deadlift to alt. Reverse lunges
8 second sumo squat hold to modified burpee
Lateral lunge to knee drive to forward lunge (Right)
Lateral lunge to knee drive to forward lunge (Left)
High plank to side jumps
Finisher: Coaches Choice