Wednesday, December 11, 2024

A1) Barbell Hip thruster

x10reps x 3 sets [set up with upper back on medball]

**heavier than last week for all sets

rest :30

A2) Single Arm KB Front Rack Carry

x50'/side x 3 sets

rest :30

B1) goblet lateral squat on slider.

x5/side x 3 sets

**add weight this week

rest :30

B2) Weighted dips.

2020 x 6-10 reps x 3 sets

or do bench or weighted bench dips

C) Workout

16 minute amrap

4K2E

8HPC 95/65

12/10 cal row

stay smooth and steady here