Booty0911

Posted on September 11, 2021 by dafactoryadmin

Da Factory Training – Booty Building

Warm-up

Metcon

Metcon (No Measure)

AMRAP 15MIN

12 Squat with 3sec hold (with band and weight)

15 DL

12 Sumo squat with 3sec hold

15 Sumo DL

3 ROUNDS

3 Rounds 45sec on 15sec off

1 Bounce squat + double kick back

2 Single leg hip thrust

3 Single leg hip thrust

4 Hip thrust hold

3 Rounds, 30sec of work, no rest, rest 20sec between rounds

1 Wall sit

2 Wall sit opening and closing legs

3 Wall sit + calf rises

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