Hot and Heavy

Hot and Heavy

FULL BODY STRENGTH 

1. Barbell conventional or Romanian deadlift

4 x 6-8 

Rest 2-3 minutes

Phase 2: Add 2 count lowering

2. Neutral grip pull-up

3-4 x 6-8 

Rest 1-2 minutes

Phase 2: Increase reps or add pause on pull-downs

3A. Incline single arm DB bench press

3 x 6-8 RL

Phase 2: Add 1.5 rep

3B. Kickstand hip thrust

3 x 10-12

Rest 30-60 seconds

Phase 2: Add 1.5 rep

SUNS OUT GUNS OUT FIERY FINISHER – PHASE 1:

AMRAP in 3-5 minutes; rest as needed. 

• Single arm cross body DB row x 10 RL

SUNS OUT GUNS OUT FIERY FINISHER – PHASE 2:

3-5 minute drop set.

• Bent arm lateral raises

10 heavy; 10 moderate; 10 light