Every 3 minutes for 15 minutes, work up to a heavy
- 3 x Hip Thrusts
Then for time
- 100 x Kettlebell Swings @ 32kg, every time you break 8 x TRX Pike Press
Then Popey WOD, 3 rounds without putting the Dumbbells down throughout each round… 21-15 9 reps of
- Curls
- Strict Press
- Lateral Raises
- Hammer Curls
- Upright Rows
- Push Press
- Curls
Results: Hip Thrusts 275lbs/125kg. Metcon 7:24. Popey… started with 8kg but dropped to 5kg about half way through the first round. Still a hard workout, especially after forearms are smoked from the kettlebell swings.