Whenever you do a workout, ALWAYS warm up completely. You want to be sweating pretty well before you start the workout in earnest… it’s important and makes your actual workout productive instead of painful.

5 rounds

15 hip extensions

10,8,6,4,2 bench press

250 meter row (keep pace @ 2:00/500m)

When I started this workout, I’d spent so much time figuring out what weight to do the bench press at I thought THAT was the central part of this workout.

It wasn’t… it was those hip extensions. The photo in this post is what I did them on, a GHD machine(which stands for “glute/hamstring developer”).