CROSSFIT

WU:

30S On / 15 Rest / 2 Rounds :

- Machine

- Plate squat Hold

- Half Burpees

- Straight arm plank

Strength:

A.

5Sets :

- 5RM Back squat .

Every set:

- 10 Lying Down DB Hamstring Curls .

B.

40S On / 20 Rest / 3 Rounds :

- Wall- Sit Hold (2DB )

- Suitcase Dual DB Front lunges

- Max Reps hip Thrust

C.

Conditioning:

Every 4Min / 4 Rounds :

- 10 Cal Machine

- 8 Front squat

- 6 Bar facing burpees

- 2 Wall- walk (4 Inchworm to push ups )