Workout: January 18, 2018

Thick Thursdays “Hips and dips” 3 sets: 20 cossacks 20 single arm dumbbell shoulder to overhead (alternate @ 10 reps) 20 single leg kettlebell romanian deadlifts (alternate @ 10 reps) Rest 60 seconds 3 sets: 20 lateral dumbbell step-ups 20 kettlebell cleans into reverse lunge (alternate @ 10 reps) 20 single arm bent-over rows (alternate @ 10 reps) Rest 60 seconds 3 sets: 20 weighted sit-ups 20 loaded side bends 10 barbell roll-outs Rest 60 seconds Power points When you are done, establish one heavy stone carry for 300ft, without putting it down. Then do 30 single leg dumbbell hip thrusts per side, and 30 strict ring dips. Use the tempo 32×1 for the dips.


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