A.
For time:
50/40 Calories of Rowing on Concept 2 or 40 Burpees
40 Deadlifts (100/70 Kg)
50/40 Calories of Rowing on Concept 2 or 40 Burpees
B.
Three sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by…
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)
Rest 2 minutes
