| Warmup 8:00 of 3 1 and a quarter hip thrusts up to first weight 10 leg abducted rocks/side 10 wrist curls (empty bar)/direction |
| Accessory 3 sets of 10 1 and a quarter hip thrusts :30 sumo squat hold (can add weight if easy) Start a new set every 4 |
| Workout 4 rounds–4:00 work, 1:00 rest 150 uneven farmer’s carry 24/20, 16/12 25 air squats max distance row |
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