Glutes, Quads & KB Complex

BB Glute Bridge ( w aerobic step)
95lbsx20 warm up
115lbsx 15 warm up
135lbsx 10
145lbsx10 - hold 10 sec last rep
155lbsx8- hold 10 sec last rep
165lbsx 6- hold 10 sec last rep
170lbsx5- hold 10 sec last rep

BB Front Squat (rock bottom)
45lbsx 10- rock bottom squat
50lbsx8- rock bottom
50lbsx 10- rock bottom - hard last 2 but doable
50lbs x 10

Note: adductors & hammies are a bit tight so will be deload week for legs

KB Circuit (double complex)
6 rounds
KB double swing 25lbsx6
Kb double cleans 20lbsx6
Kb double push press 20lbsx6
Kb double snatch 20lbsx6
Kb double front squat 20lbsx6
Kb double bent over row 20lbsx6
Kb push up

Moved down to 18lbs after 2 rounds
About 25-30mins