3 sets
8-12 single leg hip thruster (10s top hold before first rep + 10 top hold after last rep)
rest 20s
8-12 Curtsy Lunges (3s ecc./weight in goblet pos.)
rest 20s
Do both movements on one side first and then switch to the other side (1 set = R+L)
EMOM10
1. 40s tempo pushups (2020)
2. 40s tempo bentover reverse flys
3 sets:
4-6 BB FS @ 80X1 (same weight/reps as last week)
rest 2-3 min
3 sets
4-6 BB rom. DL @ 80X1 (same weight/reps as last week)
rest 2-3 min
3 sets
4-6 strict HSPU @ 80X1 or 4-6 negatives with 7s ecc. (same ROM as last week)
rest 2-3 min
3 sets (more time/reps/weight if possible)
10-20sec. L-sit
30sec. double KB/DB Front rack carry/marching
6-15 knee supp. single arm rows (each side)
rest 1-2min between sets