STRENGTH

16 EMOM

1st: 6R-6L Single DB Bulgarian Split Squat (RPE 7)

2nd: 12 Barbell Z Press (RPE 7)

3rd: 12 HEAVY Double KB Deadlift (RPE 9/10)

4th: 20-30sec Handstand Hold

FOR TIME

25 Single DB Front Squat

50 V-Ups

50 Single DB Clean

25 Handstand Push Ups

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Hips Don’t Lie

Strength: 4 sets: 12 cap.

1. Bounce Back Squats 8 reps
2. Foo Elv. Split Stance Squats 8+8 reps

Middle Work: 3 sets. 15min. cap

1. Defic. KB Sumo Squats 10-12
2. Bench Ass. S-Leg Cross Raises 15+15
3. Row Ass. S-Leg Hamst.Curl 12+12
4. Bulgarian Split Squats 12+12

Tabata:

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Strength Class

Overhead Press
%65 5×8

Deficit Deadlift
%55 3×8

3×12 Superset
Heel Elevated Goblet Squat
Single Leg Glute Bridge on Roller

3×12 Superset
GHD Sit Up
GHD Back Extension

3×12 Superset
KB Goblet Biceps Curl
Banded Face Pull