18 min EMOM 1st 9/7 Burpee Box Jumps, 2nd 15/12 KB Swings RX 24 kg, 3rd 12/10 Strict Ring Dips.
Lower body
A. 10-8-6-4-10 back squat
B 4×10 deficit deadlift
C. 3/4 ss 12R/12L back step lunges 12 leg extension/ 12 nordic leg ext
D. 3/4 ss 10 sissy squat 10 sliders leg curl
E. 12/15 ghd sit ups + 20/30 prone alternate arm leg
Upper body FBB
A1.4 sets of: 10 Pull ups 8 Incline Chest press
A2.4 sets of: 8 Pendaly row 10 Dips
A3. 2-4-6-8-10-12 Db hammer curls 10-20-30-40-50-60 Double unders
A4. 3 sets of : 8 cal skierg Leg raises Bench dips
