6 Set (every 2 min) (rpe 8)

5 Paused Back Squat

(5 sec Paused Bottom )

TEAM OF 2

For time

4 ROUNDS

50 cal Ski + 80 Sit ups (sametime)

80m Dual Db/Kb Farmer Carry

20 sync v-ups

______________________

Hips Dont Lie

Strength: 3 sets: Time 15min.

1. Defis. KB Sumo Stance RDL -12reps
2. Band. Single Leg Glute Bridge 20+20reps
3. DB Kick Up 10+10reps

Middle Work: 3 sets: 20min.

1. GHD Hip Ext. w/weigth. 12+15 reps
2. Bench Ass. Frog Up 15reps
3. Abd.Single Leg DL 10+10reps

Tabata:

Strength Class

Back Squat

%80 3×5

Overhead Press

%75 2×6

%80 2×4

3×12 Superset

Barbell Skull Crusher

KB Upright Row

3×12 Superset

DB Incline Bench Press

DB Chest Supp. Row

3×12 Superset

GHD Sit Up

GHD Back Ext.