20 min EMOM 1st 12/9 Strict Hand Stand Push Ups, 2nd 12 Front Squat RX 60 kg, 3rd 15/12 Cal Row 45 sec Cap, 4th REST.
A.
5x 8 Front squat
4ss 8 hip thruster + 16/20 alternate lunges
3ss 10/12 Russian swings (heavy) + 10/12 goblet sissy squat
3ss 10R/10L side step lunges+30″/45″ banded side steps
3ss Palov press 10R/10L + 15 reverse crunch with foam roller
Lower body FBB
A1.4 sets of : 10 Glute loop Hip thrust 8+8 Goblet reverse lunges
A2.4 sets of: 12 Db Sumo deadlift 8+8 Curtsy drop lunges
A3.4 sets of: 10 cal bike 10 wall ball 10 box jumps 30 double unders
A4.3 sets of: 10 vups 10’’ hollow hold 20 flutter kicks
