Boost Block:
For time:
30 medicine-ball cleans, 20-lb. ball
30 ring dips
30 medicine-ball cleans, 20-lb. ball
30 chest-to-bar pull-ups
30 medicine-ball cleans, 20-lb. ball
30 push-ups
30 medicine-ball cleans, 20-lb. ball
Build Block:
Format: Superset, no rest between movements.
A1: Dumbbell Romanian Deadlift
4 sets x 10-12 reps (Tempo: 30X1)
A2: Single-Leg Dumbbell Deadlift
4 sets x 8-10 reps/leg
Rest 60 seconds between rounds.
B1: Dumbbell Hip Thrusts (shoulders elevated)
3 sets x 12-15 reps (Tempo: 20X2)
B2: Glute Bridge March (unweighted, alternating legs)
3 sets x 12 reps/leg
Rest 60 seconds between rounds.
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