Warm up:
20 90/90 hip switch
10/side Firehyrdrants
10 Plate Squat Reaches
10 Plate Ground to overhead
10 Pike calf raises
5/side worlds greatest stretch
30 Sec Glute bridge hold
Main Strength: 3 sets of 10 Reps
Barbell Hip thrust (155/105)
Every after set do
30 sec copanhagen planks or 30 sec side planks (EACH SIDE)
Conditioning: 4 Rounds for time
30 Lateral hops over DB
20 Alternating Forward DB Goblet Lunges (24/16kg)
1o Goblet DB Thrusters
2nd floor medball run
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