A. Front Squat; 8,8,6,6; rest 2min bw sets (build each set but no grinding reps)
185 - 195 - 205 - 215
These were a little conservative but rep speed was very good.
B. BB hip thrust; 8-10x4; rest 2 min
215lbs for each set, these are harder when you've got bony hips
C1. single leg DB hip thrust; 8-10x4/side; rest 1 min
C2. Standing band hip abduction; 25 reps x4/side; rest as needed
C1 and C2 done
For Time:
40 Cal C2
40 Wall Balls @ 20#
40 Cal C2
5:15 total time - 1200 cals/hr on the first 40 cals, UB wall balls, started the last 40 cals around 1300 cals/hr and ended at a little over 1700 cals/hr. I was too conservative on the bike paces because I wasn't sure how to pace that portion, but I can get this done in under 5min next time
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