June 27th, 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

B. Barbell Hip Thrusts (see video demo)
3 sets of 12 reps

C. Superset Movements x 3 sets each:

Front-Rack Reverse Lunges x 8-12 Reps (all reps on one leg) (see video demo)
B-Stance Good Mornings x 12-15 Reps (same leg) (see video demo)
Rest 2 min
Repeat for opposite leg
Rest 2 min

D. 2 Rounds:

100m Farmers Walk (heavy, break once @ 50m)
8-15 Ring/TRX Plank Sprawls (scale on knees) (see video demo)
Rest 1-2 min

E. 2 Rounds:

12-16 Goblet Box Step-ups (alternating legs)
8-15 Ab Pikes on Rower (see video demo)
Rest 1-2 min

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