Warm-Up.
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 (or Face-Up Chinese Plank) (Left)
30 seconds of Single-Leg Prone GHD Plank (or Face-Up Chinese 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.
Then…
A.
Every 2 minutes, for 12 minutes (3 sets) of:
Station 1 – Back Squat x 10 reps @ 30X1
Station 2 – Side Plank x 30-40 seconds each side
B.
Five rounds for time of:
20 Wall Ball Shots
20 Kettlebell Swings