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Components

Booty warmup

Pause Squats

Legs

FBB Lower

Warm-up

Booty warmup (Time)

3 Rounds

5 cal Bike (legs Only)
10 Banded Good Mornings
10 DB Deadlifts
10 Air Squats (pause 2 Sec)

Strength

Pause Squats (3 Second Pause at the Bottom)

Hold the Squat until the count of 3 and drive hard out of the bottom.

Strength

Legs (Time)

50 Split Squats
every Break
5 Suitcase Deadlifts

50 Good Mornings
every break
5 DB Front Squats

Buyout

1:30 weighted WALL Sit
:30 Rest

5 Sets

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