Warm Up
2-3 Sets of:
8 tempo Goblet Squats
4 Inch Worms
6 Cossack Squats
10 Side Plank Rotation
5/5 Halo

Strength: Lower Body
3 Super Sets of:
6 Tempo SL Deadlift 3-2-2-1
12 Hamstring Walkouts
8 Tempo Goblet Squats 3-3-x-1
20/20 Side Plank Leg Adduction

Conditioning
2 Rounds alternating A1, A2
A1. 3-minute

AMRAP
8 Jump Squats
10 Single Arm Devil Press l
8 V-Ups / Weighted Knees to Elbow
10 Single Arm Devil Press

– Rest 1:30 minutes –

A2. 3-minute
AMRAP
8 Arch Rocks
4 Man Maker

– Rest 1:30 minutes –

Todays Notes:
– Work at a hard pace as you have plenty of time to rest between intervals (1:1)
– Make a plan with a constand pace on each intervall and see if you can stick to it
– focus on exhale through the hole Workout
– keep all your movements clean Weekly

Challenge: Max Effort:
Max Reps Air Squats without breathing