John Fadel
Saturday mix
Hip thrusters
For set up Everyone At the rig lower the j-hooks and put a bar across, put a soft box against the bar, grab another bar and for the thrusters and use pads if needed or mats.
Take 3 sets to Warm up and build to get to your RPE 8-9
Then:
6x5 RPE 8-9
In between each set - Bikes/Rowers 12/10cals
Rig 15min - running timer