Strength 1
Front squats
Build to a heavy 8 in 15 minutes

Strength 2
Hip Thrusts
3 x 12


Super set

Blocked hanging knee raise
3 x 5-8

*The purpose of doing these “blocked” – with a barbell set up at your scapula – is to prevent you from kipping. This allows you to keep it as strict as possible, aka – no kipping. Go slow, and keep it under control.