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© 2016 by CrossFit SPOT

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Glute Gains

December 8, 2019

Starter 10min

KB/DB Split Squats 3x(8)

Banded Anti Rotation Press 3x12 (each side)

Paralette Dips 3x8

 

Main Course 20min

Pause Back Squat

3x5 3s hold

 

Finisher 12min Partner AMRAP

KB Complex 8/4/8/4/8

Partner 1 SA Swing x8/Clean x4/Back Lunge x8/Press x4/Squat x8

Partner 2 Row Max cal

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