September 2nd, 2019

Part A and B repeat week to week. Track these metrics

A. Back Squats (Low or High bar; stay consistent)
3 sets of 3-5 Reps (slightly heavier than 4-6 reps last week)
(all sets approx 2 reps shy of TECHNICAL failure)

B. Stop Deadlifts (small pause/reset on ground each rep)
3 sets of 3 Reps (slightly heavier than 3-4 reps last week)
(all sets approx 2 reps shy of TECHNICAL failure)

C. Single-Leg Hip Thrusts
Quickly build to a challenging set of 8 Reps per leg/glute

D. 2 Rounds
Each round quickly with 2-3+ min rest between rounds

5 Broad Jumps (full reset each rep; for distance)
10 Shuttle Sprints (30 ft each way)
5 Single-Leg Hip Thrusts (same weight as Part C)
15 Russian KBS unbroken
5 Single-Leg Hip Thrusts (oppo leg/glute)

E. Ring/TRX Plank Sprawls (scale on knees) or Barbell Ab Rollouts
2×6-12 Reps (use most difficult variation possible for your ability)
Note that you can add difficulty by wearing a weight vest
For an even bigger challenge, try a barbell ab rollout on your toes

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