A. Hip Thrust 3x6-12
B1. Lying Leg Curls 3x8-15
B2. One Arm DB Rows 3x8-15/arm
C1. Flat DB Bench/Hybrid 3x8-15
C2. Barbell Curls 3x10-20
Conditioning
4 Sets
15 Calorie Row
12 DB Thrusters
9 Burpee Lateral Jumps over DB
2min Rest between rounds
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