10 Rounds AHAP (35min working time)
5 Benchpress on Floor station
10 Hipthrusters tempo X-3-1
5 Floorpresses L&R tempo X-1-1
Start your warm-up by finding your position and practice the movement on the hipthrusters without weight and do some regular pushups before going into the floorpresses.
Then build up the weight.
In 12-15 minutes;
5-10 Hipthrusters: light to heavy
3-5 pushups (build up to floorpresses)
Set your timer to 35 minutes; 3.2.1..GO!!
Workout explanation, movement standards and options: