Strict press 6×4
For time:
30 Push-ups,
30 Wall-balls,
30 Pull-ups,
30 KB swings,
30 Box jumps,
30 Burpees
5 rounds :45 on/:30 off =1:15 =6:15 per round 32 min totalBB front Squat BB cossack squat Swiss ball Dead bug Swiss ball hamstring curl Swiss ball back extension 6
Back squat @21X1, 5 reps, every 2:00 x 5 sets 1 warm-up + 3 sets:10 dumbbell RDLs @30X110 reps per leg, dumbbell floor slider reverse
20 minutes, for quality:10 alternating thoracic bridge5 reps per side, half turkish get-up10 alternating sit-through5 reps per side, side lunge to bowler squat 2 Rounds
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