July 22nd, 2019

Part A repeats week to week. Track these metrics

A. Front-Rack Front-Foot Elevated Split Squats
3 x 6-12 Reps (per leg)

B. Superset x 2 sets each:

Sumo “Range of Motion” Squats x 12-15 Reps
Jumping Air Squats x AMRAP 30 seconds
Rest 2-3 min

C. Giant Set x 2 Rounds:

DB RDL x 10-12 Reps
Rest 10-15 sec
Hamstring Curls on Rower x 8-15 Reps (diff # of reps)
Rest 10-15 sec
Goblet Squats (heels elevated) x 8-12 Reps
Rest 2-3 min

D. AMRAP 12 min for QUALITY and UNBROKEN movement:
Rest as needed to ensure you are prepared for each set

10 Reps Barbell Hip Thrusts
10 Reps Hanging Oblique Knee Raises
10 Reps Russian KBS (heavy)
10 Reps Lying Leg Raises (with hip thrust at top)
10 Reps Hip Extensions
10 Reps GHD or Decline Sit-ups

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