Strength:

Drive through your heels, and make sure to hold the 1s pause at the top to get maximum glute activation in the Barbell Hip Thrusts. Both of these strength pieces should be very challenging! On the Bulgarians, make sure you’re not dropping straight down, but are moving towards the bench as you descend, so the angle of the shin is 90 degrees in the front leg.

BARBELL GLUTE HIP THRUSTS

4 x 10-12 1s hold at the top. Rest 90s.
– 1-2 Warm-up sets
– Improve from last week

BULGARIAN SPLIT SQUAT

4 x 6 each. Rest 90s
– 1-2 Warm-up sets
– Improve from last week

Metcon:

This is not a sprint workout, but you should be moving at a good pace. On the Sumos, Pull the shoulders away from the ears to engage your lats and keep the back tight. Make sure the feet are screwed into the ground, arches elevated so the knee tracks with the foot so we can achieve maximum glute engagement.

 AMRAP 9 

7 Sumo Deadlifts (225/155)
9 Burpees
Rest 60s
– Goal: Challenging effort, 5+ Rounds

Accessory

BANDED ALPHABET 

2 x 1 each side. Rest 60s.

COOLDOWN

Pigeon Pose x 60s each

(Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)