Wednesday, March 1 2023

Strength: Every 90 seconds, for 24 minutes (4 sets):

Station 1 – Barbell Hip Thrusts x 6-7 reps (around 80% of your 1-RM Deadlift)

Station 2 – DB Floor Press x 12-15 reps

Station 3 – Hollow Body Hold x 60 seconds

Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps

Metcon: 3RFT

25/ 18 Cal Bike or 30/25 Cal Row

6 Wall Walk

12 Front Rack Lunges 135/95