24.12.18

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

Part A
4 sets - rest as needed between sets
10 DB box squat- 4RIR

Part B
4 sets - rest as needed between sets
10 BB hip thrust - 4RIR
20m DB FR carry - 4RIR

Part C
For time
3 rounds
12 DB thrusters
20m DB FR walking lunge
12 DB thrusters
90s rest


WORKOUT CALENDAR

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Nathan Horner