5 sets of 12 reps of
Barbell Hip thrusts
*Use a heavier weight than 042123
Rest 1:30 – 2:00 between sets
For time:
Row 1000 meters
100 Double unders
20 10 meter shuttle runs
Row 750 meters
75 Double unders
15 10 meter shuttle runs
Row 500 meters
50 Double unders
10 10 meter shuttle runs
Row 250 meters
25 Double unders
5 10 meter shuttle runs
25:00 Time cap
