PUMP I. TABATA 1. BIKE 2. TRX PLANK SWING3. RING K2H II. 5X 1’/30 SEC RESTA. ONE LEGGED HIP THRUST B. BACK LUNGE C. WEIGHTED

WEEIGHTLIFTING I. 15-10-5 ABWHEEL TRX DELT FLY SOTTS PRESS II. 0-12′ 4X3 SNATCH @75%-80%12′-24′ 4X 3 POS. CLEAN + 1 PUSH JERK @75% -80% III.

LIGHT CROSSFIT I. EMOMX12 7 SEATED PULL UP7 AM.SWING II. 5 RFT 20 AIR SQUAT 10 BOX DIP III. 3′ MAX METER SKIERG CROSSFIT I.