3 sets of: •10 Alternating Forward Lunge (stay in place) •10 Alternating Curtsy Squat (each side) **Add weight with a DB or KB in the Goblet Rack position**

•12-15 Banded Clamshells (each side)

3 rounds of:  

•30 sec Glute Bridge Hold •20 sec Glute Bridge Lift right side •20 sec Glute Bridge Lift left side •20 sec Glute Bridge Hold •60-90 sec Prone Plank •30-60 sec Rest 

Complete 5 sets of 2 working from 85-95% of your 1RM. 

Complete as many rounds as possible in 8-minutes: •9 Dumbbell Power Cleans #35/50 (M50+ #25/40) •6 DB Front Squats •3 DB Thrusters *Must complete each set unbroken for it to count, except the last round when the time expires* 

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