Booty 03/24

Posted on March 24, 2021 by dafactoryadmin

Da Factory Training – Booty Building

Warm-up

2 Rounds of:

100m Run

10 Cal Bike

15 Air Squats

Metcon

Metcon (No Measure)

A – 5 Sets-( Tempo work 5sec downs, 5sec hold and 5sec up- rest 10 sec between sets)

Sumo squat

12 Bounce Sumo squat (after every set)

B – 3 Rounds of

45on / 15off

Single leg kneeling squat (R)

Pistols or progression (R)

Single leg kneeling squat (L)

Pistols or progression (L)

C -3 Rounds of:

30sec work, no rest between movements, 15sec between rounds

Complete all movements with Right leg, then all movements with left leg (that completes 1 round)

Donkey kick

Straight leg up pulses

Straight leg up hold

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