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.
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”).