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