Session 34

Primer0:00–5:00

2 Rounds

Banded Glute Bridge15

Cossack Squat6 ea

Squat Jump5

Back Squat Build135 · 185 · 215

Strength5:00–18:00

Load & Xplode · 3 Rounds

Back Squat5/4/3 225/240/250#

Box Jump3

Barbell Hip Thrust6/5/4 285/295/305#

KB Russian Swing10 70#

Bonus Drop Set

Barbell Hip ThrustMax 225#

Blended19:00–31:00

Unilateral · L then R

DB RFE Split Squat8 65s

Split Squat Hold0:20 65s

Explosive Split Squat6

Drop Set

Romanian Deadlift8 235#

Romanian DeadliftMax 185#

Repeat until time.

Endurance32:00–42:00

Add-On Circuit · Add one move each round

DB Walking Lunge16 55s

KB Goblet Cossack Squat6 ea 35#

+ Good Morning12 135#

+ Sumo Deadlift10 225#

Repeat full round until time.

Finisher42:00–45:00

2:1 · 0:30 on / 0:15 off · 2 Rounds

Sled Push0:30 180#

Skater Hop0:30

GHD Buy-Out45:00–50:00

Until time

GHD Sit-Up12

GHD Hip Extension12 25#

GHD Oblique Hold0:20 ea

Session 35

Primer0:00–5:00

2 Rounds

Banded Good Morning15

Glute Bridge March10 ea

KB Russian Swing10 53#

Deadlift Build135 · 225 · 275

Strength5:00–18:00

Cluster Set · 4 Rounds

Conventional Deadlift3 300#

Rest 0:15 · DeadliftMax (≤3) 300#

Strong & Stable

Barbell Hip Thrust8 280#

S/L Hip Thrust · 2s Hold8 ea

Rest after each pair.

Blended19:00–31:00

360 · Front, Side, Back

Barbell Box Step-Up6 ea 125#

DB Lateral Lunge8 ea 50s

DB S/L RDL8 ea 55s

Rest, repeat until time.

Endurance32:00–42:00

Chipper · 20 / 16 / 12 / 8

Barbell Glute Bridge20 225#

KB Goblet Squat16 53#

DB Reverse Lunge12 50s

Sumo Deadlift8 245#

Start again from the top until time.

Finisher42:00–45:00

1:2 · 0:20 on / 0:40 off · 3 Rounds

KB Russian Swing0:20 70#

Goal · Total Swings30 · 36 · 42+

GHD Buy-Out45:00–50:00

Until time

GHD Sit-Up15

GHD Back Extension10 30#

Hollow Hold0:30

Session 36

Primer0:00–5:00

2 Rounds

Banded Clamshell15 ea

Cossack Squat6 ea

Squat Jump5

Back Squat Build135 · 185 · 225 · 245

Strength5:00–19:00

Load / Lift / Burn · Back-to-Back

Load · Back Squat2 × 3 260#

Load · Hip Thrust2 × 5 315#

Lift · Back Squat2 × 6 225#

Lift · Hip Thrust2 × 8 280#

Burn · Back Squat1 × 12 185#

Burn · Hip Thrust1 × 15 225#

Blended20:00–31:00

Complex · Don't put the bar down · 4 Rounds

Romanian Deadlift6 135#

Reverse Lunge5 ea 135#

Good Morning6 135#

Unilateral · L then R

DB Bulgarian Split Squat10 60s

Rest after each round.

Power32:00–42:00

Rep & Active Recovery · Every 2:00 × 5

Sumo Deadlift6 255#

Sled Push20m 180#

Remaining time · Lateral Band WalkUntil 2:00

Finisher42:00–45:00

Hold & Xplode · 3:1 · 0:45 on / 0:15 off

Wall Sit0:45 45# plate

Squat Jump0:45

Wall Sit0:45 45# plate

GHD Buy-Out45:00–50:00

Rotate & Resist · Until time

GHD Sit-Up15

GHD Hip Extension12 30#

KB Suitcase Carry30m ea 70#