Welcome back!

Today’s workout will light your ass on fire! We’ll be hitting some hinge movements with some push/squat combos. In the warmup, focus on form. Nice slow reps to activate your core and glutes. You’re gonna need 'em! On the dive bomber push-ups, imagine you’re sliding back and forth under a fence to really get low and activate those pushing muscles. 

Now for the good stuff. For the wall balls, the standard is a 20 lb ball while aiming at a 10 foot target. Adjust ball weight as needed, but push yourself for the standard. I can’t stress this part enough-> Russian Kettlebell swings are a hinge motion that should HAMMER your glutes. If you’re feeling them in your deltoids or back, you’re doing them incorrectly. Don’t be afraid to go heavy on these, too. Remember to really engage your core and use your butt. And last but not least, QUALITY push-ups. You know who you are...

“If you think lifting is dangerous, try being weak. Being weak is dangerous.”

-Bret Contreras


  • 3 rounds:
    • 10 Single Leg Glute Bridges Each Side
    • 20 Air Squats
    • 10 Dive Bomber Push-Ups


  • 5 rounds:
    • 20 Wall Balls (10 ft target)
    • 20 Russian Kettlebell Swings (70 lb Kettlebell if you're feeling dangerous)
    • 20 Push-Ups

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