4 Rounds:
00:00 – 00:02 Max Row Erg, 00:02 – 00:04 Max DU/SU, 00:04 – 00:06 Max Echo Bike, 00:08 Rest.
Strength-definition-performance
Upper 1
•5×5 bench press
•4×10 landmine kneeling shoulder press
•4ss 8 incline db pause chest press + 12 Bar push down cable
•3ss 10/15 deficit push ups + 10r/10l kick backs
•3x 10 strict toes to bar + 10 paralletee pass throughs
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
