Equipment Needed: Barbell and Dumbbells

(if working out at home, you can do this workout with dumbbells only and complete it as prescribed or work it as a circuit. 

Run, bike or row 500 meters

3x15,12,10 Back Squats (70%/65%/60% max)

3x20 Walking Lunges with 10-20 lb dumbbells (Bodyweight if needed)

3x15,12,10 Olympic Deadlifts (70/65/60 max)

3x20 Alt. Lateral Lunges  with 10-20 lb DB (bodyweight to modify)

3x20 Elevated Feet Glute Bridge 10-20 lb DB at hips (32 inch Box - lower box if needed)

Optional Metcon: 3 Rounds 

20 Air Squats

20 Push Ups

20 Mt Climbers (butt down, go as slow as you need to to control movement)