March 21st, 2019

Part A and B repeat each week. Track these metrics for progress

A. “Stop” Deadlift (means brief stop/pause on ground versus “touch n go” reps)
SEE VIDEO DEMO
3 sets of 7 reps
*Increase weight from 3×9 last week

B. Barbell Hip Thrusts (see video demo)
3 sets of 12 reps
*Increase weight from 3×15 last week

C. Barbell Good Mornings (see video demo)
Reps 15-12-9 (increasing weight)

D. 2 Rounds:

16-20 Lunges (alternating legs, DB/KB in each hand)
8-15 Ring/TRX Plank Sprawls (scale on knees) (see video demo)
Rest 1-2 min
16-20 Box Step-ups (alternating legs, DB/KB on each shoulder)
8-15 Ab Pikes on Rower (see video demo)
Rest 1-2 min then begin second round

E. Farmers Walk
Goal to use HALF your BW in each hand (200# person holds 100# per hand)
Max distance unbroken
Then rest and return the weights to their home (resting as much as needed along the way)

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