Prep:
2 Sets:
15/side Quadruped CARs
50 ft Quadruped Crawl
Fitness
A. Front Squat
Build to a tough set of 5 in 10min @ 30X2
B. AMRAP5
5 Squat Cleans
5 Bar Facing Burpees
50% of Max Squat Clean = weight for workout
B. 3 Sets:
10 Barbell Hip Thrust @ 11X0
5/leg SL KB DL @ 31X1
rest 90 sec
Moderate weights on DL and main focus is glute/ham activation.
Heavy weights on the Hip thrust.
Essentials
A. Front Squat
Build to a tough set of 5 in 10min @ 30X2
B. AMRAP5
5 DB Squat Cleans
5 DB Facing Burpees
Pick a tough weight that you can stay UB on
C. 3 Sets:
10 Barbell Hip Thrust @ 11X0
5/leg SL KB DL @ 31X1
rest 90 sec
Moderate weights on DL and main focus is glute/ham activation.
Heavy weights on the Hip thrust.