3 MIN MACHINE
– THEN
20 AIR SQUATS
20 LATERAL STEPS
20 GLUTE BRIDGES
10/10 FIRE HYDRANTS
10/10 DONKEY KICKS
X2
then..,
STRENGTH
FRONT SQUATS (10 MINS)
EMOM 3
2 FRONT SQUATS W/ 8SEC PAUSE
EVERY 90 SEC X6
5 FRONT SQUATS @2001 tempo
then..,
4 ROUNDS
20/16 CALS
15 C2B/ PULL UP/ RR
10 BURPEES OVER THE BAR
5 CLEAN & JERKS @135/95
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