WU: 1’ machine 10 squat 10 push ups 10 shoulder taps IRON HYROX WOD (T.c 50 minutes) 400m run 80 push ups 400m run 80 air squat 400m run 80m farmer carry 400m run 80 strokes Row 400m run 80 weighted walking lunges 400m run 80 strokes ski 400m run 80 Burpees 400m run 80 WB

WU: 1’ machine 10 squat 10 push ups 10 shoulder taps WOD: A: 15-12-9 WB DB step up Every round 20 cal B: 20-15-10 kBS DB thrusters DB bench press Every round 15 cal C: X3 20 DB alt v-ups 20 DB sit-ups 10 cal

🔥 WU 10 Leg Swings (fwd/back) 10 Knee to floor 10 Deep Squats 10 Glute Bridges (2s squeeze) 10 Good Mornings 10 Inchworm to Plank 30s Hollow Hold 🏋️ WORKOUT 1️⃣ BB HIP THRUST - 10×4 2️⃣ DB RDL - 10×3 3️⃣ SUPERSET ×3 KB Swing (heavy) - 12 DB Glute Bridge Explosive - 10 4️⃣ SUPERSET ×3 DB Bulgarian Split Squat - 8/leg DB Bench Step-Downs - 10/leg KB Sumo Squats to High Pulls — 12 🔥 ABS FINISHER • 3 rounds (minimal rest) Leg Raises - 15 DB Russian Twists - 40 Crunches - 2