Wednesday Posterior Chain + Core + Aerobic Tester + Mobility
A. Hip Thrusts @20×0, 8-12 reps x 3 sets-1:30min – as heavy as possible
B. Hollow Rocks, 20sec per min x 5 minutes
C. For time:
1000m row
50 air squats
40 situps
30 shoulder to overhead 55lbs/75lbs
20 burpees
10 strict pullups
or scaled option:
For time:
500m row
25 air squats
20 situps
18 kbs 25/45
12 ring rows
8 burpees
D. Banded Assisted Hamstring Stretch 30-60sec/leg x 2 sets