WU
- 1’ Machine
- 10 Air squat
- 30” Squat hold
- 20m Toe touches
- 30” wall-sit hold
- 5 Empty bar back Squat
STRENGTH
5x:
- 8 Box Squat
* 6/6 deficit Split squat
ACCESSORIES
3x:
- 10 DB deficit stiff Leg DL
- 6/6 DB Deficit reverse lunges
- 12 Alt. single v-ups
CONDITIONING
For time:
* Buy in:
- 500m Machine
15- 12 - 9
- Hang power Snatch
- Box jump
* 1’rest
12 - 9 - 6
- Squat Clean
- Lateral burpees
*Score: time
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