Squat Queen

STRENGTH 

1. Dumbbell front squat

4 x 10-8-6-4
Optional 5th set x10

Rest 2 minutes

Suggested filler: Side plank with single arm band row x 8-12 RL

2A. Dumbbell hip thrust with pause

3 x 8-10

Pause 3-5 seconds

2B. Hand release push-up

3 x 8-10

Rest 30-60 seconds

3A. Lateral banded split squat lifts

2-3 x 6-10 RL

3-5 second holds

3B. TRX inverted rows

2-3 x 10-12

Rest 30-60 seconds

IF TIME FINISHER: 7 minute scorcher

7 minute AMRAP, rest as needed:

• Squat jumps or squat to reach x 10
• Surrender squats x 5RL
• Plank pass x 5 RL

Upper Emphasis

STRENGTH

1. Dumbbell bench press

4 x 10-8-6-4
Optional 5th set x10

Rest 2 minutes

Suggested filler: Half kneeling ankle prying + hip flexor stretch

2A. Dumbbell reach and row

3 x 8-10 RL

2B. Goblet pause squat

3 x 8-10

Pause 3-5 seconds

Rest 30-60 seconds

3A. Single arm overhead dumbbell press

2-3 x 8-10 RL

3B. Side lunge to hammer curl

2-3 x 10-12

3C. Hollow body hold with band pull apart

Rest 60 seconds

IF TIME FINISHER: Shoulder Time

4x: 60 seconds each, 45 seconds each, 30 seconds each, 15 seconds each

• Dumbbell push press
  Dumbbell upright row
  Dumbbell rear fly

Ball Buster

Cash In 2-3x:

• Glute bridge x 10-15
• Glute bridge hold x 10

EMOM Set #1 3-5x:

• Side shuffle to ball slam x 8-10
• Step throughs x 5 RL

EMOM Set #2 3-5x:

• Ball toss and squat x 10-15
• Curtsy lunge x 5 RL

Cash Out 2-3x:

• RKC plank x 20 second hold

Arms + Abs Attack

4x through, 45 seconds each move, rest as needed:

• Push-up to knee drive
• Triceps dip to toe tap
• Sit through
• Standing elbow to knee with 4 cross jabs
• Burpee to plank tap
• Tap back to chest fly