28.11.18

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

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

Part B
3 sets - rest as needed between sets
12/s body weight split squat - BW
40m DB farmer carry - 3RIR

Part C
For time
60 diamond sit ups
40 DB FR walking lunge
20 burpee


WORKOUT CALENDAR

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Nathan Horner