![](https://crossfitgolden.com/wp-content/uploads/2021/12/IMG_2164-3-copy-525x700.jpg)
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)