A. Strength
3 sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by…
Barbell Hip Thrust Iso-Hold x 15-30 seconds
(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)

B. Conditioning
in teams of 2

50/40 Calories of Rowing
80 Russian Kettlebell Swings
50/40 Cal on Echo
40 KB Lunges in Farmer Carry
50/40 Cal on Row/Echo
80 Knee Raises / T2B

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