WU
- 1’ Machine
- 10 jumping Squat
- 30” Wall-sit Hold
- 20m Walking lunges
- 20m toe touches
- 5 Empty bar back Squat
STRENGTH
A. 5 Sets :
- 5 Back Squat ( with 3” pause in the bottom)
- 6/ 6 Bulgarian split squat
B. 3 Sets:
- 6/6 Deficit Single leg hip thrust
- 10 Lying down DB hamstring Curls
- 10 KB / DB Sumo-Squat
WOD
4 RFT:
- 20 Wall-balls
- 20 DB Snatch
- 10 single DB box step up
- 10 CAL
*Score: time