Warm-up

Strength:

This is a repeat from 10/27. You’ll start on the hip thrusters, complete those, then everyone moves onto the TGUs at the same time. The focus is on the glutes and posterior chain with a little bit of midline/stability woven in. Focus on quality of movement and go as heavy as possible on the hip thrusters, lunges and RKBS.

Strength Part 1:

3 sets of:
Barbell Hip Thrusters x 8 reps @2112
immediately followed by…
Barbell Hip Thrust Iso-Hold x 15-30sec
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)
Rest 90sec

Strength Part 2:

3 sets of:
6 Turkish Get-ups (3 per side)
immediately into …
50ft HEAVY Walking Lunge (dumbbell farmer’s carry)
Rest 90sec

Strength Part 3:

Every Minute on the Minute x 10min:
10 HEAVY Russian Kettlebell Swings

Finisher:

As Many Reps as Possible in 2min of:

Lateral Burpees Over a Parallette