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Friday, 23 June 2023


Conditioning:

3 RFT:

30 Dumbbell Bench Press (50s/35s) (Or Deficit Push Ups)

30 Ring Rows (or Bent Over Dumbbell Rows)

30 GHD’s (Or V-Ups)


Accessory:

Front Racked Barbell Box Step-Ups:

4 sets: 10 reps (each side) – RPE 7

Weighted Hip Thrust:

4 sets of 10 reps @ – RPE 6/10

- Rest 1:00-1:30 between sets

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