Thursday, July 9, 2026

PRE: Heavy Day

WOD: 4 Sets:

-10 Barbell Hip Thrusts (135/95)

-16 Bench-Supported DB Rows (50/35, 8/arm)

-1:00 Weighted Plank (SB)

-400m Belted Sled Pull

POST: 3 Sets: 15 Hamstring Curls, 15 GHD Hip Extensions, 12 DB Shrugs, 12 Hanging Hip Touches (6/arm)