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17.10.2022

WARM UP

- 1 Min machine

- 10 Air squat

- 20m walking lunges

- 20m toes touches



STRENGTH (16mins)

5 Sets:

- 5 Back squat


Then

21 - 15 - 9

- Alternating Front lunges

- Sumo Deadlift

- Hip thrust



WOD

4 Rounds for time: (cap18)

- 6 Clean and press

- 8 Front squat

- 10 Box jumps

* after every round:

- 10 Cal Machine

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