W.O.D.:

Strength: 4 sets: every set: in 2:30 min.

Seated Shoulder Press 10-12 reps (RPE-7.5-8)

Half Kneeling Band.Pull Down 10 reps (each)

24-EMOM:

1. DB. Bench Press 12-15 reps
2. Rope Climbe 2 reps/ Stc.Chin Ups 8-10
3. Double Unders -60 reps / S.U. 120
4. Sled Push (heavy)- 20mtr
5. American KB Swing 12-15 reps
6. –REST–

Acc.Work: Static Hold

Core: 3 sets:

1. Bird and Dog R-20+L-20sec.
2. Side Star Plank R-20 L-20 sec.
3. Hollow Hold w/plate 30-45sec.

_____________________________

Hips Don’t Lie:

Strength: 4 sets: Every set in 3 min.

1. B-Stance BB Hip Thrust 6+6 reps
2. GHD -Hip Ext. with Weigt. 12 reps

Middle Work: 3 sets:

1. Kable Kick Back 8+8
2. Toe Elv. Stiff Leg DL 12-15
3. Glute Bridge w/ Band 15-20
4. High Box Step Down 8+8

Core: 3 sets: