WU 30”/ 15” x12 -Machine -Plate G2O -Shoulder taps -Dead hang STRENGTH A. 5x -2 Heavy bench press B. 3x -6 /6 Single DB bench press -10...

WU 30”/ 20” x12 -Shuttle Run -Air squat -Wall-sit hold -Skipping rope STRENGTH EMOM 20’ 1.3 Heavy back squat 2.8 Heavy Reverse Lunges 3....

WU 1’ machine 10m walking lunges 10 m broad jumps 10 empty bar back squat WORKOUT -barbell back squat 15/12/ 10/8 -seated shoulder press...