20 min EMOM 1st 20 Suitcase back Step Lunges RX 24 kg (switch arm every 10 Reps), 2nd 12 Ring Dips, 3rd 12/9 Cal Ski Erg, 4th 12/10 Box Jumps
Legs definition
4×10 front squat
4×20 back rack forward lunges + 12 swiss ball leg curl
3x 45/1 heavy sled push +10 leg extension (cable or nordic)
3x1min banded step backs
3×20/25 swiss ball crunches + 15 swimmers
Mixed conditioning FBB
A1. 3 /4 sets of: 15 cal Hard row 15-15 banded clamshells 20 banded hip thrust
A2.3/4 sets of: 15 cal bike 16 feet elevated back step lunges 15 banded cha cha
A3.3/4 sets of: 150 m run 15 ring rows 12 oblique side bends
