January 26, 2023


View the Workout See the Whiteboard

20 min to establish 1RM Back Squat

As many reps as possible in 7 mins of
3 Thrusters, 100/65 lbs
3 Chest-to-bar Pull-ups
6 Thrusters, 100/65 lbs
6 Chest-to-bar Pull-ups
9 Thrusters, 100/65 lbs
9 Chest-to-bar Pull-ups
-Continue adding 3 reps each round to each movement until time expires.

Accessory Work:
4 Rounds
15 hip extensions
10 barbell hip thrusts (add weight each round)

2-3 min glute and hammy smash

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