CROSSFIT

WU:

30S On / 15 Rest / x3 :

- Machine

- Squat hold

- Half burpees

- Wall-sit hold

Strength:

X4

- 8 Back squat

* 10 lying down hamstrings curls

X3

- 10 Deficit RDL

- 6/6 Front lunges

- 10 Hip thrust

Conditioning:

X4

- 12 Cal

* 6 Squat clean

- 12 Dual DB Box Step over

- 12 DB DL