220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns

Warm-up

Single Leg Jump (3×6/Leg to 9 Inch Riser (3 Blue Plates))

Weightlifting

Glute Bridges (1×6, 1×8-10, 1×10-12)

Barbell
Work up to a Heavy Set of 6

Then Drop 10% for 1 set of 8-10,

Then Drop 10% 1×10-12,

*Score Heavy 6*

Bulgarian Split Squat (4×12 – If Known use 10-12 Weight from 9/27)

Back Rack

Reverse Curl (3×8)

Barbell

Chin-Up (5×5)

If 5 is easy pinch a dumbbell between knees or ankles

If 5 is hard/impossibe, 3 seond controlled negatives, same rep and set scheme.

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