Warm Up:
:30 Bike (Erg Preferred)
10 ASQ
50’ Mini Band Walk
10 1-leg V-Ups
5 mins
Strength:
E3M x5
5 BSQ
“Hidalgo”
800m Run
30 DL (L-M)
600m Run
20 FSQ (M-H)
400m run
10 CL (M-H)
-FT-
Recommendation
155-205/105-145
*barbell stays the same weight for whole workout
Extras:
3×30 Banded hip thrusts
3×15 Pallof press