WOD
Warmup:
Every 2mins x 4 sets
5 Goblet Squats 3030 tempo
15 Hollow Rocks
A1) KB Cross Body Step Up
6-8/steps per leg; rest 45sec x 3
*box height should be at patella height
A2) Ring Body Saw
10 reps; rest 45sec x 3
A3) Dumbbell See-Saw Row w/Theraband
21X1; 6-8reps; rest 90sec x 3
B1) Segmented Clean Grip Deadlift – 3 Pauses
4,4,4; rest 30sec
B2) Quadruped Crawl
Weighted with plate on your back – 20m; rest 90sec x 3
C) 3 SETS – NFT
5 Single arm DB Overhead Squats/arm (3011 tempo)
10 Hammer Dumbbell Curls 2010
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