MFLD

General Warm Up

25 Sumo deadlift @ 20 kg KB

25 Goblet Squat

25 Hamstring curl (machine or banded)

60 sec Plank hold with weight on back

4 rounds

complete in 15 min

Then:

Work up to 2 working sets of 3 reps @ 80% 1 rm.

Rest 3-4 min between the two heavy sets

Then:

3 sets of 6 reps at about 68% 1 rm

Rest 2-3 min between sets

Then:

8/8 Heavy Reverse Lunges

Beginner use 65 lbs

Intermediate use 85 lbs

advanced use 95-135 lbs

+

12 Hip thrusters (215-315 lbs)

4 rounds

Rest as needed

Then:

20 Weighted ab cable crunches standing.  Make sure you round your back in this movement.

3 sets

Then:

Cool down on air bike or jog for 10 min @ moderate pace