Thursday 2.20.19

Prep
3 Sets
Dumbbell Death March x 10 steps
Single Arm Dumbbell Floor Press x 5 per arm
Goblet Cossack Squat x 5 per leg

Essentials
A.
3 Sets
Hip Thrust x 12 reps
Increase load each set (start around 50% of Deadlift )
On the 2:30 min

B.
3 sets
Bench Press x 7 reps
Moderate weight
On the 2:30min

C.
21-15-9
Kettlebell Swing
Goblet squat
Burpee

Fitness
A.
3 Sets
Hip Thrust x 12 reps
Increase load each set (start around 50% of Deadlift )
On the 2:30 min

B.
3 sets
1 ΒΌ Bench Press x 7 reps
Moderate weight
On the 2:30min

C.
21-15-9
Kettlebell Swing 55/35
Goblet squat 55/35
Burpee