5 Front Squat (50-60% effort on all sets)
6-8 Barbell Hip Thrust (90+% effort on all sets)
Rest 2-3min. Between Sets.
*Put Scores Below
*Try not to transition more than 20-30sec. between movements
*Recovery sets and reps today on the front squats
*Shooting for 5-10% more on the hip thrusts than last week
3 Power Cleans 135/95lbs.
9 Air Squats
For scoring, keep starting where you left off.
Solid score is 20 rounds
Great score is 25 rounds
Bad MoFo scores are 30+
1600m Run Relay
50 Devil Press (45/30lbs.)
100 DB Push Press (45/30lbs.)
100 Calorie Bike
1.) Run must be broken up into 200m intervals
2.) Row must be broken up into 200m intervals
3.) Assault bike can be broken up anyway you want!
4.) Devil Press, Push Press, and Pull-Up sections can be broken up anyway you want!
Full Body Aesthetics Day 12 Cycle 12: