WU 30S On / 15 Rest / 2 Rounds : - Machine - Wall- Sit Hold - Broad jumps - Straight Arm plank to toe touches Strength:(17Min ) A . 5 sets - 3 Tempo Back Squat B . 3 Sets : - 8/8 Bulgarian Split Squat - 6/6 Barbell Reverse lunges - 10 Hip Thrust C . Conditioning : Every 5 Min / 30S Rest / 4 Rounds : - 10 Dual DB Thruster - 18 KB Swing - 13 Cal Machine - 6 Shuttle Run * Remaining Time : - Max Box Jump Over .

🔥 WU 10 Leg Swings 10 Knee-to-Floor Rotations 10 Glute Bridges (2s squeeze) 10 Bodyweight Good Mornings 10 Lateral Lunges 30s Plank 🦵🏽 WORKOUT ☄️ POWER [×3] • KB Swings - 15 • Jump squats - 10 🏋 STRENGTH 1️⃣ BB Back Squat - 8×4 2️⃣ DB B-Stance RDL - 10×3 🤸 HYPERTROPHY 3️⃣ Superset A [×3] • DB Bulgarian Split Squat - 10/leg • Walking Lunges - 10/leg 4️⃣ Superset B [×3] • DB Lying Leg Curl - 12 • BB Hip Thrust - 12 (hold 2s top , 3s eccentric)

WU: 1’ machine 10 squat 10 push ups 10 shoulder taps IRON HYROX WOD (T.c 50 minutes) 400m run 80 push ups 400m run 80 air squat 400m run 80m farmer carry 400m run 80 strokes Row 400m run 80 weighted walking lunges 400m run 80 strokes ski 400m run 80 Burpees 400m run 80 WB