Mayhem Mini-Pump – Glutes and Core
3 rounds for quality of:
10 Weighted Hip Thrusts
15 Overhead Plate Sit ups
10 L/10 R One leg DB good mornings
10 GHD Situps
10 L/10 R Single Leg Dumbbell Hip Thrusts
45 sec Weighted Chinese Plank
15 L/15 R Banded Paloff Press
Rest 3 min
Mayhem Mini-Pump – Leg Day
3 rounds for quality of:
10 Back Squats
10 Toes elevated RDL
10 Dumbbell Hamstring Curls
15 Barbell Standing Calf Raises
Rest 2 min