12.05.2021

3 rounds:

back squats 4 @ 145lb 6 @ 135lb 6 @ 135lb
12 tricep pullovers 50lb db
8 each side rows 50lb db

3 rounds:

hip halo work
10 shrugs 115lb 4 hang cleans 115lb
34 hollow body rock
20 each side oblique crunches

3 rounds:

12 rows with 15lb crossover symmetry bands
12 reverse flys 10lb dbs 12 close grip bench 15lb dbs
12 flys 15lb dbs

3 rounds:

12 hip thrusters 165lb
10 each side body weight hip thrusters
60 calf raises (toes in, out, straight)