🔥 WU 10 Leg Swings 10 Knee-to-Floor Rotations 10 Glute Bridges (2s squeeze) 10 Bodyweight Good Mornings 10 Lateral Lunges 30s Plank 1' Machine 🦵🏽 WORKOUT ☄️ POWER [×2] • 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] • Walking Lunges - 10/leg • DB Lying Leg Curl - 12 4️⃣ Superset B [×3] • BB Hip Thrust - 12 (hold 2s top , 3s eccentric) • DB Bulgarian Split Squat - 10/leg

WU: 5 shuttle run 10 squat 10 push ups HYROX WOD (T.c 50 minutes) 400m run 80m sled push 400m run 80m walking lunges 400m run 80m farmer carry 400m run 1000m Row 400m run 1000m Ski 400m run 80 push ups 400m run 80m Burpees 400m run 80 WB

STRETCHING & MOBILITY