W.O.D.:
Strength: 5 sets: every set in 2min.
10-8-6-4-2 Front Squat ( Start your set with % 60 of 1Rm)
Acc.Work: 3 sets:
Single Leg Box Seat. Squat 5+5
Seated. DB Calf Raises 10+10
21 EMOM:
- Double Unders -60 (100 SU)
- Str. HS.Push Ups -10-12reps
- Bike/AirDyne -15cal
- Single KB Upr.Rows -12-15 reps
- BB. Z-Press -10-12 reps
- Chest2B/ Pull Ups -12-15reps
- –REST–
__________________________
Hips Don’t Lie
Strength: 4 sets: every set in 2:30min.
10- Romanian DL
10R+10L Single Leg Glute Bridges
Middle Work: 4 sets :
- Band. Kick Back 10+10
- Foot Elv. Somu Squats w/weig. 15 reps
- Band. Legs Curl 15 reps
- Foot Elv. Reverse Lunges 10+10 reps w/ weig.
Core:
15-10-5
Hollow Hold
V-ups
Flutter Kick
Strength Class
Pause Back Squat
%60 3×8 Reps
%70 3×6 Reps
Bench Press
%55 4×12 Reps
%65 3×8 Reps
Deadlift
%60 3×12 Reps
3×12 Superset
Barbell Biceps Curl
Cuban Press