7 EMOM
3 Panda Pull (RPE 8)
4 SETS
“FRONT SQUAT”
SET 1 ( 7 Reps %70)
SET 2 ( 5 Reps %75)
SET 3-4 ( 4 Reps %80)
METCON
3 ROUND
4 min Work/ 4 min Rest
10 Devil Press
30 Double Under
10 Pull Ups
30 Double Under
3 Wall Walk
___________________________
Hips Dont Lie
Strength: 4 sets: 12 min.
BB Hip Thrust 10
Single Leg Hip Thrust 12+12
Middle Work: 3 sets: 15min.
- Foot Elv. Reverse Lunges 8+8
- B-Stance Goblet Squats 8+8
- S-Leg KB Deadlifts 8+8
- 30m Glute Monst.Walk
Tabata:
Strength Class
Deadlift
%75 2×8
%85 2×6
%95 2×4
Feet Up Bench Press
%60 3×8
Back Squat Below Parallel
%55 2×12
3 Sets Superset
20 Bench dips
12 DB Pull Over
2×12 Superset
Barbell Biceps Curl
DB Cuban Press