Warm up :
- 200M machine
- 10 Half burpees
- 10 Air Squat
- 20M walking Lunges
- 20 M toes touches
Strength :
15 Min work :
5 Sets:
- 5 Back Squat
Accessories:
3 Sets:
- 12 Sumo- kettlebell Deadlift .
- 12 kettlebell Reverse Lunges .
- 12 Hip thrust.
Conditioning: 18 Min
4 Rounds :
- 15 Cal machine
- 12 Thruster
- 9 Box jump over
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