May 15, 2019 – Competition

A.
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Single-Leg Prone GHD Plank (Left)
30 seconds of Single-Leg Prone GHD Plank (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds

You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.

B.
In 20 minutes or less, build to today’s 1-RM Box Squat

Compare results to April 3, 2019.

C.
Three sets of:
Wide Stance Low Bar Back Squat x 3 reps @ 3311 @ 75% of 1-RM Box Squat

D.
Four sets for times of:
20 Box Jump-Overs (24″/20″)
10 Strict Handstand Push-Ups to 4″/2″ Deficit*
10 Thrusters (165/115 lbs)
200 Meter Sled Push (unweighted)*
Rest 4 minutes

*If you do not have access to a sled perfrom a 25/20 Calorie Row

E.
Three sets of:
Sumo-Stance Stiff-Leg Deadlift x 10 reps
Rest 90 seconds
Reverse Hyper x 15-20 reps @ 50% of 1-RM Back Squat
Rest as needed

If you do not have access to a Reverse Hyper perform Band Pull-Throughs.