Strength
A1 – Hip Thrust
-Build to a Heavy 10, then repeat that same weight 2-3 more sets
A2 – Strict hanging knee raise
-3 x Max effort
Workout
Every 2 min for 4 rounds, do
200m run
Max pull ups in the time remaining
Score is total pull ups
Accessory Work
2 rounds
10 step ups/leg
10 seated DB Z-press
*Use the 45s, med DB weight, same for both
*2 sec down for step ups and press