Strength
a) Hip Thrusts – 5×10 (heavy – pause/squeeze glutes at the top of each rep)
b) Dips (bar/rings) – 5×8 (advanced: use weight or use band for assistance)
—Superset a/b every 3:30
Conditioning
20 Min AMRAP w/ Partner
30/24 Cal Ski
100 Double Unders
12 Hang Squat Cleans (increasing)
WOD Notes: Goal is 5-6 rds. DU you will work at the same time & split up work as needed. HSC: (M) = 135/155/175/195/215/235#, (F) = 95/110/125/140/155/170#. Start at 45% of your hang sq clean & increase from there. Goal is to do 6 in a row the first 3 rds, then do sets of (3) from the 4th round on.
Assistance
a) L-Sit/Tuck – 10 Sec on / 10 Sec off x 15 Sets
b) DB Bent-over Rows – 4×12 (each arm – heavy)