Warm Up:
One set of:
Assault Bike x 3 minutes
Two set of:
Walking Lunge x 20 steps
Side Plank x 20 seconds per side
Bottom Squat Hold w/Kettlebell x 20 seconds
youtube.com/watch?v=5M7z8wbTwvA
Tempo Goblet Squat x 3 reps @ 30X1 tempo
A.
Four sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by…
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)
Rest 2 minutes
B.
For time:
100 Double-Unders
75 Single-Kettlebell Deadlifts (32/24 – or heavier if you have it)
50 Walking Lunges with DB/KB Farmer’s Carry (55/35 lbs)
25 Dumbbell Box Step-Overs (55/35 lbs to 24″/20″)
*Fitness – Use a weight that you can perform safely
Skipped A because of time.
B. RX 10:47
So much pain!
DU / 70/30
DL 45/30
WL 5 x 10
BSO 12/7/6
💩 good one
A. Did back squats from the other day: built up to 265, then EMOM with 185×4, 195×4
B. 8:20 – single unders, 53# KB, 35# DBs, box step ups on ~22in box. Deadlifts in 2 sets, lunges were reverse in place in 3 sets, step ups in 3 sets
A. Done with 4 plates on Nautilus
B. 9:11 with 50# DBs and 20” box