Booty Sweat

1)
Rd 1) 400m Run (Speed 10/Incline 3) + 15 Overhead Squats @ 95#
Rd 2) 400m Run (Speed 8/Incline 5) + 15 Zercher Squats @ 115#
Rd 3) 400m Run (Speed 6/Incline 7) + 15 Back Squats @ 135#

2)
Box Jumps + Dead Lift
24 Box Jumps + 12 Dead Lift
20 Box Jumps + 10 Dead Lift
16 Box Jumps + 8 Dead Lift

Rest 2 Minutes

12 Deadlift + 6 Box Jumps
10 Deadlift + 5 Box Jumps
8 Deadlift + 4 Box Jumps

3)
Overhead DB Step-Ups
(Hold one DB in the overhead position and do a step-up onto the stack of Reebok Steps)
Don’t stop once you have started – do all your reps on one leg – then switch – then increase weight and keep going.
Rd 1) 30# DB + 12 reps each leg
Rd 2) 40# DB + 10 reps each leg
Rd 3) 50# DB + 8 reps each leg

4)
Tabata
Smith Machine Calf Raises

5)
Super Set
Leg Extension + Hamstring Curls
Increase 10# each set – rest 1 minute between sets
21-18-15-12-9