STR : STR

Standard w/u

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2x5 Wall Sqt

2x10 Sqt

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12/10 cals (any machine) + 30m Lunge + 10 KBS 

3 rounds 

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W2H 1RM BS 1 ¼

5x 85 -90% of 1RM   

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3x10 Single-leg Glute Bridge 

3x20 Reverse Hyper

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2x 500m Row/Bike/Ski @ 2k-1 + 2 min rest