20 min AMRAP 200 m Run, 20 KB Swing RX 24 kg, 2nd 20 Goblet Lunges RX 24 kg, 200 m Run 20 Hand Release Push Ups, 20 V Ups.
Strength-definition-performanc
Upper 2
5×5 deadlift
4×2/4 rope climbs or 9/12 strict chin ups
4ss 12 feet elevated ring rows+12 bar bicep curl
3ss 10r/10l landmine one arm row+21 biceo curls
3x 12r/12l palov press + 15 reverse crunches +20 crunches
Mixed conditioning FBB
A1. 15 min Emom 45’’ Row (moderate pace) 12 clamshell thrust 20 Banded Hip thrust
A2. 15 min Emom 45’’ Echo bike 12 Glute bridges 15 push ups
A3 15 min Emom 45’’ Run 10 Ring rows 12 oblique side bends
