Total Body

45-min 

2 rounds

  • 10 each banded iso squat w/abduction
  • 20 banded mb/db hip thrust
  • 10 total alt. db plank low row
  • 5 each s/a db thruster

3×3 back squats @85% of 5rm

  • rest 1:30-2 min between sets

2×12 back squat @55%

  • rest 1:30-2-min between sets

 

10-9-8-7-6-5-4-3-2-1

  • pull ups

1-2-3-4-5-6-7-8-9-10

  • heavy wall balls

 

Optional cash-out

2-4 rounds

  • 400m run/row
  • 2 sled pushes