Thursday, December 21st

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Superset: Barbell Hip Thrust (back on bench) – 4×8 Single Leg Romanian Deadlifts with KB 4×6

Working on posterior strength today, primarily glutes and hammies. BB hip thrusts should have back on a bench – don’t focus on heavy weight but maximizing contraction by squeezing glutes through at the top. RDLs should be controlled, try not to put non-working foot down for the whole six and don’t let those toes drift out, opening the hip.

4 Rounds (20 min cap) 20 Dual KB Deadlifts 44/26 | 26/18 | DBs 50′ Front Rack Lunges w/ KBs 44/26 100′ Dual KB Overhead Carry 150′ Dual KB farmer carry 60s rest between rounds

This is a designed to be a core burner. Weight is reduced slightly to ensure good form on the overhead carry. THIS IS NOT a sprint, control is the key here.