WU: 5 push ups 10 squats 10 sit-ups WOD1: EMOM x9 1- 150m machine 2- 10 burpees 3- 10 shuttle run WOD2: A: 50 cal X3 20 v-ups 20 knee raises 20 leg raises B: 40 cal row X3 20 DB sit-ups 20 DB hand to toe 20 DB crunches C: 30 cal X3 20 med ball crunches 20 med ball passes 20 med ball Russian twist D: 20 cal X3 20 DB around the leg 20 DB bridge to knee tucks 20 DB OH to knee tucks

GLUTE & ABS

WU - 1 Minute Machine - 10 Air squat - 10 Push ups - 10 Shoulder Taps - 50 Skipping Rope - 5 Empty bar bench press Workout 1 : A . 20 - 18 - 16 - 14 - 12 - KB swing - HSPU * Every round : - 50 Skipping Rope B Workout 2 : 4 Sets: - 8 Bench press - 8 Chin Ups - 8 Dips C . Workout 3: 12 Min (AMRAP) - 5 Shoulder to overhead - 7 Single DB Box Step overs - 9 Single Devil press * 200M Machine