FBB WORKOUT 4

Warmup:
3 Sets - Glute Activation
- 10m Lateral Band Walk/side (plate hold
overhead)
- 20 Banded Glute Bridge

A) Barbell Hip Thrust
10X1; 8-10reps; rest 2mins x 3

B) Back Squat
5,5,5; rest 3mins

C1) Close Grip Bench Press
5,5,5; rest 20sec

C2) Dumbbell Bench Press
10-12reps; rest 2:30 x 3

D) Rounds in 7min - Consistent Effort
Bike 100m
20sec Ring Plank
Bike 100m
8 Goblet Squats
rest 3mins

Rounds in 7min - Consistent Effort
Bike 150m
20sec Ring Row Hold
Bike 150m
10 Hand Release Push Ups