Sunday

WOD

Warmup:
3 Sets
30sec Weighted Superman hold
20 Russian Twists (hold KB in hands)
10 Steps Death march (light loads)

A) Front Squat

20X1; 2.4.6; (drop set – 2 reps, strip some weight, 4 reps, strip some weight, 6 reps = 12 reps per set); rest 2mins x 3 sets

B1) Front Foot Elevated Back Rack Split Squat

3-6″ step; 2020; 4-6/leg; rest 60sec x 3 sets

B2) Dual Kettlebell Overhead Carry

30m; rest 60sec x 3 sets

C1) Wide Grip Strict Pull Up

21X0; AMRAP at Tempo; rest 60sec x 3 sets

C2) Single Arm Dumbbell Arnold Z Press

4-6/arm; rest 60sec x 3 sets

D) 3 Sets – For Quality

10 DB Single Arm Reverse Curls
20sec L-Sit Flutter Kicks