20 min EMOM: ODD 15/12 Goblet Squat RX 24 kg, 12/9 Hand Release Push Ups, EVEN 200 m Run.
A. Legs
Back squat 12-10-8-6
4 x 20 Back rack back step lunges
4 x Super Set: 40m heavy sled pull + 10 sumo deadlifts
3 x 12/15 deficit squat dumbbell
3 x 16/20 dead bug + 30/50 bicycle abs + GHD back extension hold 30/45sec
Lower body FBB
A1.4 sets of : 10 Goblet elevated feet Squat 8+8 Front rack curtsy lunges
A2.4 sets of: 8+8 Single leg RDL 15-20 Frog bridges
A3.4 sets of: 20 Swing 300m Row Rest 2’ btw sets
A4.3 sets of: 12 db vups 15 db toe touches 20 db Russian twists
