GLUTE STEEL

MVMT PREP
Tspine opener
Beast Rock X 5
Beast Wave Unload X 5
Dynamic Frog Stretch & Cork Screw X6/
Plate Hinge/Depth SQ MOB X 5
10mins

SKILL : SUMO POSITION
Sumo Tutorial
KB GOB SUMO SQ 10 reps
KB GOB SUMO SQ & PRESS 10 reps
For key phrasing view :52 "Make some sweet metabolic butter..."
[SQUAT & PRESS view at :40s](

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6 mins

STRENGTH
BB SUMO SQ 4 X 15
ALT DEADSTOP KB ROW 4 X 15/ **move fast...properly, safely fast ;)
3mins X 4

18mins

Superset Combro's :
1) Hammer Bicep curls | OV Tri extension | Bent DB Rev Fly
2) Ankle banded plank glute kick-backs | monster-walks | SQ | Glute Bridge (ankles banded always)
3) Center Hollow Rocks | Alternating Side V-Snaps | Horizontal Running

P1 start at Superset combo 1
P2 start at Superset combo 2
try not to let your partner catch up to you...

15reps/ - 10reps/ - 5reps/ - DONE and trainer hugs you...or the curve....
**clock counts UP

16mins