WOD
Warmup:
3 Sets
10 Barbell Hip Thrusts
20 Plank Army Crawlers
20 Single Leg Cone Touch Alternating
A) Front Squat
20X1; 2.3.4; (drop set – 2 reps, strip some weight, 3 reps, strip some weight, 4 reps = 9 reps per set); rest 2mins x 3 sets
B1) Front Foot Elevated Back Rack Split Squat
6″ step; 30X0; 3-5/leg; rest 60sec x 3 sets
*up from last week
B2) Kettlebell Cross Body Carry
20m/arm; rest 60sec x 3 sets
C1) Wide Grip Strict Pull Up
AMRAP in 40sec; rest 60sec x 3 sets
C2) Dumbbell Z-Press
See-Saw Style – alternating arms press; 6/arm; rest 60sec x 3 sets
D) 3 Sets – For Quality
20 Alternating DB Curl and Press
20-30sc L-Sit Fluter Kicks
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