Flex Friday 09/11/20

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1) Max Goblets and Hip Thrusts 

3 Rounds:
Max Goblet Squats in 1 minute, with a 4 second descend, immediately into
Max DB/KB hip thrusts* in 1 minute
Rest 1:30

*Can do hip thrusts against a bench or shoulders on the ground

2) Lat Party 

3 Rounds:
20 DB pullovers, immediately into
30 banded Dante Rows (https://www.youtube.com/watch?v=tdzePOGZa3w)
1:00 rest

3) After Party 

3 Rounds:
Max reps two handed DB curls
Max reps weighted dips on bench, heavy (https://www.youtube.com/watch?v=fjcbsSnrjKc)
Unilateral DB situps, max reps on each side (https://www.youtube.com/watch?v=l6w1rNQqfRw)
Rest 1:00 or less

Morgan Farris