Tuesday – Dec 16, 2025

Tuesday

A) Hinge drop set.

6 heavy barbell RDL’s

-drop set into-

stato iso banded hip thrust – 15 sec. hold @ top then 6 reps

rest :90

x3 sets

have 2 progressive warm up sets to this weight

*this week if you held the same weight for all sets last week then add weight this week. If you didn’t hit 6 reps for all sets last week then stay @ that weight for this week again

B) Wedge board front squats.

50×1 tempo for 4 reps x 3 sets

have 2 progressive warm up sets to this weight

*this week if you held the same weight for all sets last week then add weight this week. If you didn’t hit 6 reps for all sets last week then stay @ that weight for this week again

C) Dynamic action Superset.

:20 amrap db thrusters – players choice

:40 amrap sled drive [45/25#]

rest 2-3:00

x3 rounds

D) finsiher –

50′ kb front rack carry

50′ kb farmers carry

10 ball slams 30/20#

x6:00