CROSSFIT

WU

30S On / 15 Rest / 3 Rounds :

- Machine

- Plate ground to overhead

- Jumping squat

- Wall-sit Hold

Strength: (20Min )

A.

5 Sets :

- 12 Back squat

- 12 V-ups

Every set :

- 20M Overhead DB walking lunges

- 12 Barbell Glute bridges

Conditioning: (18min)

4 Rounds :

- 12 Dual DB thruster

- 12 Box jumps over

* 400M Machine

- 12 Burpee broad jumps