11/15/21

11/15

A. 4 tempo BS @ 33X1 x 4, rest as needed

*depth focus – weight between 50-65%

235

B. 8 single leg barbell hip thrusts w/ 1 sec hold at top of ea rep x 3, rest as needed

*65-95#

+

30 minute C2bike EMOM (damper at 2)

min 1: 70-75 RPM

min 2: 80-85 RPM

min 3-5: 90-95 RPM

min 6: 60-65 RPM

min 7: 80-85 RPM

min 8: 100+ RPM

min 9-10: 60-65 RPM

+

Hip movement flow – By Ryne