5 sets of
- 4 x Back Squat @ same weight as max 3 x Pause Back Squat from last time
Then Accumulate
- 50 x Bodyweight Hip Thrusts
- Every time you break do 5 x Weighted Pullups @ 20kg ( rest up to 20 seconds between reps as needed to get all 5 in )
Then 3 sets of
- 10 x Pike Lift over Kettlebell
- 60 second Plank Hold
Results: Max Pause 3x Back Squat 210lbs/95kg. Hip Thrusts 15-15-13-7 plus 20 Pullups.