Wednesday the 17th of July


Front Squats at 40-50% of 1RM

(if you don’t know this, make it challenging and shoot for unbroken reps. You’re a
lighter drop set later in this workout, so this needs to be heavy and difficult.)

Immediately after you finish, get ready for a drop set to complete our full 100 reps…

(Each set will be lighter. Have the weights set-up so that you can strip them quick
and easily)

20 Front Squats
20 Dimbbell Hip Thrusts
strip some weight, straight into;
15 Front Squats
15 Dumbbell Hip Thrusts
strip some weight, straight into;
10 Front Squats
10 Dumbbell Hip Thrusts
*Keep your form a priority still and just try NOT to break. It’s getting lighter and
less reps, so should be doable.


10 Rounds For Time:

10 Cal Assault Bike or machine
20 DB Box Step Ups 20” Box

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