Friday 30/01

PART A - Hip Thrusts

12-Minute Window

• Build to working weight with 2–3 warm-up sets

• Then complete 4 × 12 @ 70% of 3RM

• Rest 1:30 between working sets

PART B - Landmine Goblet Squat Press

12-Minute Window

• Build to working weight with 2–3 warm-up sets

• Then complete 4 × 12 @ 1 RIR

• Rest 1:30 between working sets

PART C - ACCESSORIES

AMRAP 10 Minutes

10 DB Crush Grip Push Ups (Toes or Knees)

12 Sumo KB Deadlift High Pull

30 Second Effort On Any Machine