September 9th, 2019

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

A. Back Squats (Low or High bar; stay consistent)
3 sets of 3-4 Reps (slightly heavier than 3-5 reps last week)
(all sets approx 1-2 reps shy of TECHNICAL failure)

B. Stop Deadlifts (small pause/reset on ground each rep)
4 sets of 3 Reps (same weight as last week, one extra working set)
(all sets approx 2 reps shy of TECHNICAL failure)

C. Barbell Hip Thrusts 
Reps 7-5-3 (increasing weight to tough triple with 1-2 sec hold/pause at top of rep)

D. Alternate Sequences x 2 Rounds:

Barbell Hip Thrusts x 6 Reps (reduced weight from Part C)
10/6 Cal Bike (hard effort)
10-20 Reps of Medball throw Sit-ups
Rest 2-3 min then move to next sequence

L-Sit Hold (swipe for scaling and variations) x 20-30 seconds
10/6 Cal Bike (hard effort)
L-Sit Hold (same variation as above) x 10-15 seconds
Rest 2-3 min then return to first sequence

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