CrossFit and Personal Training

• 7 way Hips
• Monster Walk
• Forwards/ Backwards
• Both sides
• 20 Glute Bridges (with band)
• 20 Air squats(with band)

• Back Squat: 5 sets of 1 Rep at 93% of 1RM

on the 5th set Rep out
c) STRENGTH 2:

• Strict Press: 5 sets of 1 Rep at 93% of 1RM

on the 5th set Rep out

• 21 Hang squat snatch 95/65
• 9 ring muscle ups (P: 21 dips)
• 15 hang squat snatch 95/65
• 6 ring muscle ups (P: 15 dips)
• 9 hang squat snatch 95/65
• 3 ring muscle ups (P: 9 dips)