Barbell Hip Thrusts!

Metcon

For time:

50/40 Calories of Rowing 

40 Deadlifts (225/155 lbs)

50/40 Calories of Rowing 

Weightlifting

Three sets of:

Barbell Hip Thrusts x 8 reps @ 2112

immediately followed by…

Barbell Hip Thrust Iso-Hold x 15-30 seconds

(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)