W.O.D.:

STRENGTH: Time Cap: 12 min.

Find Your Max. 5 reps Back Squats

Start with empty BB

30 Emom:

1. Push Press 10-12 reps (RPE: 6.5/7)( From Rack)
2. Bike/ Air Dyne 12-15cal
3. Sled Push 20m
4. Row/Ski 12/15cal
5. Toes to Bars 12-15 reps
6. REST

Core: 2-3 sets:

1. Hollow Hold 30sec.
2. V-ups 15
3. Mountain Climber 20reps

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Hips Dont Lie

Strength: 4 Sets: time 30 min.

1. BB Hip Thrust 15 reps ( RPE8)
2. B-Stance KB Deadlift 8+8
3. Corstly Lunges 8+8
4. Band. Hip Abduction 12+12

Tabata: 4 sets

1. KB Swings
2. Lateral Walk to jump
3. KB Sumo quats
4. High Plank.

Pause Deadlift (3 sec. Hold Below Knee)

%55 2×8

%60 2×6

%65 2×4

Sup. Bent Over Row

%55 3×12

3×12 Superset

BB Upright Row

Tempo Banded Face Pull

3×12 Superset

Bulgarian Split Squat

DB Glute Bridge