A) Prime and Prep
B) BB Hip Thrusts + DB 3 Point Row
- Hip Thrusts ISO (Single Leg Progression) – 60” or 30”/30”
- Straight Arm Pull Down – 15 Reps
- High Plank Walk Overs – 5/5 Reps
X2 Rounds
2 Warm up set of 6
3 Working sets of 10-15 Reps
TEMPO – 3:1:1:0
Rest 1:00
C) Accessory Strength
D) Breathe + Brace
- Banded Pull Apart – 15-20 Reps
Straight into:
- Inverted Row (Supinated) – 15-20 Reps
Reat 2′ Minutes X 1 Set
- KB Deadlift
- DB Crush grip curl
- Supine Weighted Leg Raises
Each Round + 5 Reps
7′-10′ AMRAP