STRENGTH

6 SETS (every 2 min)

8 Front Squat %60

6 Front Squat %70

4 Front Squat %80

2 Front Squat %85

1 Front Squat %85-90

1 Front Squat %85-90

3 SETS

8 Pendlay Row (RPE6-7)

5 Chin Ups

12 AMRAP

15 Single Db Thruster

10 Pull ups

5 HSPU

______________________

Hips Dont Lie

Strength: 3 sets: 12min.

Narrow Stance BB Squats 8

Middle Work: 3 sets. 15min.

1. Standing Band Kick back 12+12
2. Defic. Curstly Stance Squats 12+12
3. Sumo Deadlift 10
4. Defic. S-Leg Bulgarian Split Squats 8+8

Tabata:

Strength Class

Deadlift
%85 2×5
%95 2×3

Close Grip Bench Press
%80 3×6

Pause Back Squat
%50 2×12

2×12 Superset
Incline DB Bench Press
Chest Supported DB Row

2×12 Superset
GHD Sit Up
GHD Back Extension

2×12 Superset
DB Lateral Raise
Plate Front Raise