W.O.D.:

Strength: 4sets. every 2:30min.

1. Narrow Stance BB Back Rack Squats 6 reps (RPE-8)
2. Weig. Defic. Calf Raises 20-30 (RPE-8)

Metcon: Team of 2

A: 3 Round: every 4min.

400m Ergo (Row/Ski)

40 Wall Balls

2min.Rest

B: 3 Rounds: every 4min.

400m Ergo (Run/ AirD)

30 Burpee Box Jump

_______________________

Hips Dont Lie

Strength: 3 sets: cap 15min

BB Back Rack Split Stance Squats 8+8 ( RPE-6.5)

SuperSets : 4 sets: cap: 20min.

1. LandMine Sumo Squats 12
2. Band.Ass. Kneeling Kick Ups 12+12
3. Defic. Band. S-leg Glute Bridges 12+12
4. Defic. Side to Side w/weig. 12

Core: tabata

Hollow Hold

Alt.V-ups

Crunches

Strength Class

Front Squat
Find 1 RM

Overhead Press
Find 1 RM

3×12 Superset
Single Arm Half Kneeling Arnold Press
Chest Supported DB Row

3×12 Superset
Single Arm DB Sit Up (each)
Front Foot Elevated Split Squat

2×12 Superset
DB Hammer Curl
BB Skull Crusher