STRECHING & MOBILITY

🤸 WU 1' Machine 10 Hip Circles 10 Leg Swings 10 Deep Squats 10 Glute Bridges (hold top 2s) 10 Inchworm to Push-Ups 30s Plank 🤖 CIRCUIT TRAINING ×4 1️⃣ BB Hip Thrust (3s down) - 10 2️⃣ DB Reverse lunges - 10/leg 3️⃣ DB Deficit Goblet Squat to Pulse - 12 4️⃣ KB Swings - 15 5️⃣ Jump Squats 6️⃣ KB Farmer’s Carry - 40m 1' Rest between rounds ☄️ ABS FINISHER ×3 • Hanging Leg Raises - 12 • Weighted Dead Bugs - 12/leg • Plank Shoulder Tap - 20 • Hollow Hold 30s + 10 slow Flutt

WU 1 machine 10 squat 10 shoulder taps 10 push ups 20 jumping jacks WOD : A: 21-15-9 Cal KBS WB B: 21-15-9 DB bench press DB thrusters DB row C: X3 500m machine 20 Weighted crunches to OH 20 Alternating v-ups