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Warm Up

4-way Banded Glute Activation: 20 steps per direction

2 Steady Rounds: 10 Pause Goblet Squats w/ band around knees, :20 Ring Support Hold

Mobility Recommendation: 3×10 Cossack Squats between warm up sets (5/leg)


Back Squat Waves: 6-4-2-6-4-2-6-4-2

Going through 9 heavy sets will take some time, so use the first 6-4-2 as a warm up to gauge your weights. Overall, we want you building to a heavy set of 6, 4, and 2 to finish the session. The goal when you “restart” with the sets of six are to evaluate how the first round went and adjust accordingly. Consider setting a clock for the lifting session and hitting a set every 2 – 3 minutes


AMRAP 10 Minutes: 15 Kettlebell Swings (53/35), 10 Goblet Squats (53/35), 5 Ring Dips

We want to get as many of you on the rings as possible. There should be enough time built into class that everyone practices either: holds, negatives, or full dips. For the workout the dips should not be more than 2 sets in any round.



Team Workout