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 secondsB.
RX
For time:
21 Deadlifts (90/65 Kg)
400 Meter Run
15 Deadlifts
400 Meter Run
9 Deadlifts
400 Meter Run
SCALED
For time:
21 Deadlifts (70/45 Kg)
300 Meter Run
15 Deadlifts
300 Meter Run
9 Deadlifts
300 Meter Run
BASIC
For time:
21 Deadlifts (40/25 Kg)
200 Meter Run
15 Deadlifts
200 Meter Run
9 Deadlifts
200 Meter Run
