10.11.18

Prep
5min row @60%
Foam roll - quads, glutes, hamstrings, calves, upper back

Part A
3 sets - rest as needed between sets
10 weighted hip thrust - 2RIR

Part B
3 sets - rest as needed between sets
10/s body weight split squat - BW
30m DB farmer carry - 2RIR

Part C
For time
15.10.5
Deadball over the shoulder
Burpee
Hanging knee raise


WORKOUT CALENDAR

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Nathan Horner