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 – use a bench)
Rest 90 seconds
Double Dumbbell Heavy Row x 6 reps @ 2111
Rest 90 seconds
B.
RX
For time:
20 Box Jump Over
21 Deadlifts (90/65 Kg)
20 Box Jump Over
15 Deadlifts (90/65 Kg)
20 Box Jump Over
9 Deadlifts (90/65 Kg)
20 Box Jump Over
SCALED
For time:
20 Box Jump Over
21 Deadlifts (70/45 Kg)
20 Box Jump Over
15 Deadlifts (70/45 Kg)
20 Box Jump Over
9 Deadlifts (70/45 Kg)
20 Box Jump Over
BASIC
For time:
20 Box Step Over
21 Deadlifts (40/25 Kg)
20 Box Step Over
15 Deadlifts (40/25 Kg)
20 Box Step Over
9 Deadlifts (40/25 Kg)
20 Box Step Over
