"Heavy Hip Thrusts"

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Warm Up (EMOM for 6 Min):

  • Even Minutes:  Jump Rope
  • Odd Minutes:  5 Push Up/10 Plank Shoulder Tap/20 sec Hollow Hold

Then...

3 x 10:

  • Banded Good Mornings
  • Single Leg RDL (5/5)

Strength (3 x 10):

  • Weighted Glute Bridge
    * Back on bench *

Met-Con (EMOM For 12 Min):

  • 20 Single Arm KB Swings (10/10)
  • 10 Burpee 2 Touch
  • 200m Run
    * Jump to a pull-up bar or rings *

Mobility (NFT):

  • Adductors/Groins
  • Front Fold
  • Childs Pose
  • Ankles/Calves
  • Paleo Chair
  • Foam Roll