1. 3 sets – 10/10 1-leg hip thrusts – 20″ plank hold – 5 empty barbell 1 quarter + 1 back squat 2. Strength/ Back Squat 5 sets/ 1’30” rest – 1 sets 60% – 2 sets 65% …. 3. For Time „Just empty barbell” 21-15-9 – thruster – target burpee 4. Acc. Work/…
Wu: Gymn+ mobility 3 rds 30 hamstring curl w,band 10 scapula pull up 30’ shoulder taps hspu pos 10 90/90 hip A: Bsq 5 reps 40 % 5 reps 50 % 5 reps 55 % 5 reps 60 % 5 reps 65 % max reps 70 % B: Metcon 3 rds 50 du /100…
Wu: Gymn+ mobility 3 rds 8/8 one leg rdl 15 hip thrust w, band A: 3rds 10/10 one arm clean+press windmill B:3×5 Turkis Get Up C: Metcon 2024 m Row or ski bikeerg x2= 4048 m every 3 min 24 wall ball
