Hip flow
+
Cossack squat
Then..,
Front Squat
5 x 55%
5 x 65%
5 x 75%
Max reps at 85%
*try to get more than 5
Then..,
4min. AMRAP:
7 DB Thrusters 50/35
7 Pull-Ups (3-5 Muscle ups)
-Rest 2 min
4min. AMRAP:
6 DB Lunges 50/35 L/R=2
6 HSPU or H.R. Push-Ups
Rest 2 min
4min. AMRAP:
5 Devil Press 50/35
5 Box Jumps 30/24″
Then..,
For total cals:
6:00 min – Any machine (cals)
50 Reverse Sit-Ups
50 Russian Twist
50 Regular Sit-Ups
Plank until 10min mark…