WU 30S On / 15 rest / 3 Rounds : - Machine - Tempo DB Goblet squat - Wall-sit - Plank knees to elbow Strength: (18 min ) 4 Sets : - 20 DB Walking Lunges * 5 Back Squat - 10 Box Step ups - 10 DB Sumo-Squat Conditioning : AMRAP 10 : - 200M Machine - 10 Wall-balls - 4 KB Farmer Carry * 2 Min Rest AMRAP 10 : - 10 Burpee box jump over - 8 Sandbag throw - 4 Wall-walk

WU -10 Deep Squats -10 Glute Bridges -10 knees to floor -10 Walking Lunges -10/leg Dynamic Hamstring Stretch -1' Machine WORKOUT 1️⃣ Barbell Back Squats - 10x4 2️⃣ [Superset] (×4) • DB RDL - 10 • DB Walking Lunges - 40m 3️⃣ [Superset] (×4) • Hamstring Curls - 10 • DB Bulgarian Split Squats - 10 4️⃣ DB Calf Raises 25x3 FINISHER x3 15 KB swings 20m Single-Arm Farmer’s Carry 30s Squat hold

WU: 1 minute machine 5 shuttle run 20 shoulder taps 20 squat HYROX WOD : 500m Run 1000m ski 500m Run 50m sled push 500m Run 50m sled pull 500m Run 1000m Row 500m Run 50m  Burpees broad Jump 500m Run 50m walking lunges 500m Run 100m farmer carry 500m Run 50 WB