Week 8 – Day 40
Warmup:
Aerobic Primer
60sec AB @ 75-80% x 4 sets
60sec Rest
*build your pace with each set
+
3-4 Sets – RUMP PUMP
6 Kang Squats
8/leg Drop Lunge Bodyweight (6-10″ height)
10 Banded Hip Thrust + 20sec isometric hold at top
A1) Overhead Squat
4141; 4,3,3; rest 30sec
A2) Dual Kettlebell Overhead Carry
30m TOUGH; rest 2-3mins x 3
B) Single Arm KB Rack Rear Foot Elevated Split Squat
10X1; 6-8/leg x 2 sets; rest 30sec between legs; rest 60sec
C) Barbell Single Leg Romanian Deadlift
20X1; 4-6/leg; rest 60sec between legs x 3
D) 4 Sets – NOT FOR TIME
10m DB Bear Crawl 30/20lbs
8 Back Squats 20X0
6 Burpee Lateral Bench Jump Overs
40m Mixed KB Rack Overhead Carry (20m/arm)
2 Wall Walks (10 Wall Facing Shoulder Taps at top of each rep)
REST as NEEDED
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