Team of 2 (IGYG)

10 Rounds (5/5)

30m Burpee to Shuttle Run (7.5m)

15 DB Bench Press (20/12.5Kg)

15 Air Squat

4 SETS

3 Rep Deadstop Deadlift (Rpe 8)

-Then

15-12-9 Deadlift (Rpe 6)

Access 2-3 Sets (rpe 6)

12 Dual Db Hammer Curl

12 Banded Biceps Curl

15 sec Chin Up Hold

___________________

Hips Wod:

3 sets: cap 10min.

BB Hips Thrust: (RPE-7.5/8)

5- Foot Parallel

5-Foot Rotation

5- Foot Away

10+10 BB. B-Stance RDL (RPE6)

Middle Work 3 sets: 12min

12+12 Bench Ass. Kick Backs

8+8 Single Leg GHD Hip Ext.

Finisher: 3 sets: 12min.

16 Foot elv. Dual DB Reverse Lunges

8+8 KB Leg Ext.

Strength Class

Bench Press
%65 2×10
%75 2×6
%85 2×3

Back Squat
%75 3×8

2×12 Superset
Incline DB Bench Press
Chest Supp. Y-Lift

2×12 Superset
Reverse Biceps Curl
Banded Overhead Triceps Ext.

2×12 Superset
GHD Back Ext.
KB RDL