Sunday

WOD

Warmup:
Every 2mins x 4 sets
10 Goblet Squats 70/53
10m Quadruped Crawl

A1) KB Cross Body Split Squat

6-8/leg; rest 45sec x 3

A2) L-Sit on Parallettes

20sec; rest 45sec x 3

A3) Single Leg Band Resisted Glute Bridge

10/leg (pause 1sec at top) foot on 6″ box; rest 90sec x 3

B) Segmented Clean Grip Deadlift – 3 Pauses

3,3,3; rest as needed – tough sets

C) 2-3 Sets

8 Single arm KB Overhead Squats R
8 Single arm KB Overhead Squats L
10 Barbell Thrusters tough
30sec DB Side Plank
rest walk 2mins