Strength

  • A1. 8 rep barbell row, 4 working sets
  • A2. 8 glute ham raises/ hip extensions

 

  • B1. 8 rep strict press, 4 working set
  • B2. 8 pistols building in weight

 

  • C1. 8 rep front rack lunge, 4 working sets
  • C2. max push ups

 

Finisher

3 rounds of 1 minute of each,

  • Plank
  • Sorison hold
  • 30 second side plank each side
  • rest