I hope everyone had a wonderful weekend!

Let’s get this Monday started off right!

Todays workout:

Warm up 10 Min @ moderate pace

Then:

2×10 air squat

2×20 meter lunge

2×25 Romanian deadlift @ 24 kg KB

Then:

6 reps x 8 sets @ 60% 1 RM

Work up to 60 % 1 RM as you see fit.

If you do not know your 1 RM, work up to a 6 rep that feels close to failure, but NOT failure by the 6th rep (it should feel like failure would be at 8 reps)

Rest 90 seconds between sets

Then:

12 Hip thrusters @ Heavy weight.  Use 200+ lbs.

+

10/10 Weighted Step ups on 18-20″ box.  If you are shifting too much in the hips, use lower box. Use 2×10-20 lb dumbbells in racked position.

5 Sets

Rest as needed

Then:

20 Pull Through. You can use a band or cable machine.

+

60 Feet heavy farmer carry

4 Sets

Rest as needed

Then:

Cool Down 20 Min cardio of choice. Make sure to flush legs.