11.21.2025

Strength
A. Bulgarian Split Squats 
start with a warm up set of 3/side at RPE 6/10
3 sets of 8 per side at RPE 8/10 
 
then super set these for 3 rounds
B. barbell hip thrusts x 10 @21X1- heavier than last time
C. KAS glute bridges x 8 at same weight
 
Primer
5 yoga push ups
5 each position PVC pass through- standing , squat, floor
30 second hold overhead with 50% strict press max
 
 
WOD
"Juiceee Machine"
AMRAP 12
 30 DUs
15 TTB
10 shoulder to overhead 135/95 115/75 95/65