Monday
Warm-Up.
12-Minute Mobility for Hip Hinge Day
A.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% of 1-RM
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 4 reps @ 75%
*Set 6 – 6 reps @ 65%
B.
For time:
100 Double-Unders
75 Single-Kettlebell Deadlifts (32/24 – or heavier if you have it)
50 Walking Lunges with DB/KB Farmer’s Carry (55/35 lbs)
25 Dumbbell Box Step-Overs (55/35 lbs to 24″/20″)
Boom Lite
Warm-Up.
12-Minute Mobility for Hip Hinge Day
A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010
Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
B.
For time:
400 Meter Run
75 Single-Kettlebell Deadlifts
50 Walking Lunges with DB/KB Farmer’s Carry
25 Dumbbell Box Step-Overs
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