what doesn’t kills you makes you stronger

1. Strength :

Tempo front squat:

2 reps x 6 sets:

1^st rep – 2sec down+4sec stop at the bottom & go up asap

Followed by one more rep of simple front squat

2. 5 sets for max reps of:

45 seconds of Alternating Reverse Lunges– back rack
Rest 45 seconds
45 seconds of Supinated-Grip Strict Pull-Ups
Rest 45 seconds

3. Emom 12 min

2 hand Russian kbs  24\16 , 10 reps

20 v-ups

l-sit for max hold