Full Bloom

Full Bloom

MAIN LIFT

1. Eccentric pull-ups from box

3-4 x 6-10 

Rest 1-2 minutes

2. Paused tempo hip thrusts

3-4 x 6-10

Rest 1-2 minutes

3. DB or BB push press 

 3 x 6-10 

Rest 1 minute

4. Band single leg deadlift to single arm row 

3 x 8-10 RL

Rest 30 seconds between sides

5A. DB or KB tempo pullover to bridge   

5B. Sumo squat to halo             

 8-10 minutes AMRAP

8-10 reps each

Rest as needed

IF TIME April Abs + Cardio Finisher

2-4 x through, 45 seconds on, 15 seconds off each move, rest as needed.


● 2 plank jacks to alternating down dog reach

● Side plank with elbow tap R


● Side plank with elbow tap L


● Inchworm to 2 squat jacks