*We are changing our client management software HERE
1) Every 2:00 x 7 sets:
3 Bench Press
5/side Single Arm Dumbbell Row
Warm-up as needed. Start around 60-70% of your 1RM for the Bench Press and build as deemed fit. For the Dumbbell Row pick a tough weight and stick with it for all 7 sets.
2) Every 1:00 x 6 sets: 20-30 seconds Hollow Hold
Quality over quantity. A really tight Hollow Hold should be super tough to hold for 30 seconds.
3) 10 minute AMRAP:
15 Calories Ski/Bike/Row/Run
9 Thrusters 45/35
4) Single Leg Hip Thrusts: 3 sets of 12/side
Rest 90-120 seconds between sets. Focus on positioning, likely no load needed for most. Perform all reps on 1 side before switching to the other.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE