A.
Four sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 90 seconds
B.
RX
“Back to Back 1 & 2”
Three rounds for time of:
33 Wall Ball Shots (9/6 Kg)
22 Ab mat Sit-ups
11 Power clean 50/35 Kg
Scaled
Three rounds for time of:
33 Wall Ball Shots (9/6 Kg)
22 Ab mat Sit-ups
11 Power clean 40/25 Kg
Basic
Three rounds for time of:
20 Wall Ball Shots (6/3 Kg)
15 Ab mat Sit-ups
10 Power clean 30/20 Kg
