STRENGTH

Every 3 min x 4 sets:

10-12 back squat
10/10 single leg hip raise (add weight if needed-DB/KB/PLATE)

add weight every set, do not go failure!

METCON – AMRAP IN 18 min

15-10-5

dual DB/KB box step over
DB snatch (22.5/15 kg)

RX dual DB/KB box step over:
DB= 2 x 22.5/15 kg
KB= 2 x 24/16 kg