12 EMOM

1st: 30 Sec Air dyne or Standing Air bike

2nd: 20m Sled Push

3rd: Dual DB Bench Press (Rpe 7)

4th: 30 sec Wide Push Up Hold

3 SETS

7R-7L Bulgarian Split Squat (rpe 6)

30 sec Glute bridges hold

12 Amrap

10 Toes to Bar

10 Db Hang Snatch

10 Pull Ups

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HİPS DONT LİE

Strength: 4 sets: 20min.

1. Defic. Single Leg Hip Thrust 12+12
2. Frog Kick 15
3. Foot Elv. Split Stance Squats 12+12

Middle Work: 3 sets: 20min.

1. KB Bulgarian Spl.Stn. RDL 12+12
2. Band. KB Swing 15
3. Single Leg Hams.Curl 12+12

Core: 3sets

1. Single DB Sit Ups 8+8
2. Jack Knives 20
3. Flutter Kicks 30

Strength Class

Deadlift

Find 1 RM

Barbell Supinated Bent Over Row

%55 4×12

Front Squat

%60 2×8

2×12 Superset

DB Cuban Press

KB RDL

Core

3 Min. Weighted Plank

80 Sit Up