STRETCHING & MOBILITY

WU: 1’ machine 10 squat 10 push ups 20 shoulder taps WOD A: E1:30 , 30s rest x6 10 cal Max WB B: 21-15-9 DB DL DB bench press DB push press Every round 250m C: 15-10-5 Pull ups Toes to bar (x2 knee raises) Burpees Every round 100 SU

WU -10 Knee to floor -10 Deep squat -10 Glute Bridges -10 Leg swings -10 Lateral walks -20 Shoulder Taps -1' Machine HIIT (CIRCUIT) (Light weight) ×4 1️⃣ Jump Squats - 10 2️⃣ BB Hip Thrust (explosive ,2s hold)- 10 3️⃣ DB Reverse lunges - 12 4️⃣ KB Swings - 15 5️⃣ KB Farmers carry (Single-Arm) - 40m FINISHER ×3 Hanging Knee Raises - 12 Plank Pull-Throughs - 12 Weighted Dead Bugs - 12 DB Russian Twists - 12