Workout Description

A)Warm up B)20 rep back squat C) For time:21 GHD hip extension15 Hollow rock 10# plate 9 power clean 135# 9 GHD hip extension15 hollow rock21 power clean 21 GHD hip extension15 hollow rock9 power clean D)3x giant set12 champagne press 40/4012 chest fly 12 banded tricep extension

Movements

  • GHD Hip Extension
  • Back Squat
  • Power Clean
  • Chest Fly
  • Banded Tricep Extension
  • Dumbbell Bench Press
  • Hollow Rock

(GW) Diggin Holes

A)Warm up B)20 rep back squat C) For time:21 GHD hip extension15 Hollow rock 10# plate 9 power clean 135# 9 GHD hip extension15 hollow rock21 power clean 21 GHD hip extension15 hollow rock9 power clean D)3x giant set12 champagne press 40/4012 chest fly 12 banded tricep extension

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