Bulgarian Split Squat

4 sets of:
5 Bulg. Split Squats with 4sec. ecc (BB in back rack)
rest 45sec. after each leg

Single leg Deadlift - DB-Bench Press - bent over row

3 sets of:
6-8 single leg DL (with 2xDB´s - each side)
rest 30-60sec.
8-12 DB-Floor Press with 3sec. ecc.
rest 30-60sec.
10-12 bent over BB rows (sup. grip)
rest 30-60sec.

Additional warm up

3 sets of:
10sec. Copenhagen plank (each side)
6-8 single leg glute bridges (each side)
10 scap push ups
10 tempo ring rows @ 1120

Fran

21-15-9 Reps For Time
Thrusters (43/ 30kg)
Pull-Ups

Accessories

3-4 sets of:
band pull apart var.
15-20sec. L-sit (acc.)
8-10 half kneeling banded chops (each side)