31.12.18

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

Part A
4 sets - rest as needed between sets
12 DB box squat- 2RIR

Part B
4 sets - rest as needed between sets
16 BB hip thrust - 2RIR
30m DB FR carry - 2RIR

Part C
E3MO3M for 18min
1st 3min - 8 burpee deadball over the shoulder
2nd 3min- 18 calorie bike, 12 box jumps


WORKOUT CALENDAR

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Nathan Horner