3-3-3

Warm up 2 Rounds of:

25 JumpingJacks

20 Piri Glute Bridges R

20 Piri Glute Bridges L

20 Alt Arm and Leg Ext (R+L=2)


Complete the following sections in any order. Complete all rounds of one section before moving onto the next section.*

3 Rounds of:

5 Straight Leg Deadlifts 25/45 (Slow count of 3 down, 3 hold, 3 up)

5 Front Squats 25/45 (Slow Count 3-3-3)

5 OH BB Press 25/45 (3-3-3)

5 Skull Crushers 25/45 (3-3-3)

5 BB Leg Raises 25/45 (3-3-3)


3 Rounds of:

5 Weighted DB Side Ups R 15/20 (3-3-3)

5 Weighted DB Side Ups L 15/20 (3-3-3)

5 Superman Back Ext (3-3-3)

5 Slow Count V-up (3-3-3) (this counts too)

5 Count Plank Toe Taps (R+l=1)


*< 3 Months please decrease the weight recommended and work up to completing all the reps.

*< 1 Month please complete 1 round of each round with lighter weight


Cool Down:

Child's Pose

Scorpion Stretch


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It's been a great week!

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