STRETCHING & MOBILITY

WU 1 machine 10 squat 10 shoulder taps 10 push ups WOD 1-1000m 5 burpees 5 goblet squat 2-800m 10 push ups 10 goblet squat 3-600m 15 DB Row 15 goblet squat 4-400m 20 thrusters 20 goblet squat 5-200m 25 kbs 25 goblet squat (Every round 20 DB sit-ups )

WU 10 Knee to floor 10 Deep squat 10 Glute Bridges 10 Leg swings 10 Lateral walks 30s Plank 2' Machine WORKOUT 1️⃣ SUPERSET (POWER) [×3] • Jump Squats - 10 • KB Swings - 15 2️⃣ SUPERSET (STRENGTH) [×4] • BB Hip Thrust (explosive ,2s hold)- 10 • DB B-Stance RDL- 12 3️⃣ SUPERSET (HYPERTROPHY) [×3] • DB Bulgarian Split Squat- 10/leg • KB Farmers carry (Single-Arm) - 40m FINISHER ×3 Hanging Knee Raises - 12 Plank Pull-Throughs - 12 Weighted Dead Bugs - 10/side DB Russian Twists