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)