Monday, August 26, 2019

Prep
As part of your prep:
3 Sets of 8 Hip Thrusters at Moderate Weight.
Focus on hip speed on the way up.

Strength
Every 2 Minutes For 8-10 Rounds
Work up to a heavy 3-rep max back squat
Begin @ 55% of Back Squat and Increase Over the Course of 8-10 Rounds Until You’ve Reached a Max For the Day.

Conditioning
5 Minute AMRAP
15 Overhead Squat (95/65)
10 Chest-to-Bar Pull-ups
-Rest 2 Minutes-
5 Minute AMRAP
15/12 Calorie Row
12 Toes-to-Bar
-Rest 2 Minutes-
5 Minute AMRAP
10 Overhead Squat (95/65)
8 Chest-to-Bar Pull-ups
8 Toes-to-Bar

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