07/11 | Glutes - Synergy180

WOD 07/11 | Glutes

Ascending PYRAMID (Increase the weight and decrease the reps for each set) (5-7 seconds off to change weight)

Set 1 (40 seconds)- light weight: 12-16 reps

Set 2 (35 seconds) – light/medium weight: 10-12 reps

Set 3 (30 seconds) – medium weight: 8-10 reps

Set 4 (25 seconds) – heavy weight: 4-6 reps

dumbbells

DB Squat clean

Reverse lunge with knee drive (Right)

Reverse lunge with knee drive (Left)

Hand switch squat pulse hold

1.5 Deadlifts

Set Down pick up Sumo squats

Fire hydrant + donkey kick with pulses (Right)

Fire hydrant + donkey kick with pulses (Left)

2 jump squats + 2 squats

Finisher: Coaches Choice