Sunday

WOD

Warmup:
3 Sets
10 Barbell Glute Bridge
10 Barbell Ab Roll Outs
5 Low Band Single Leg RDL/side

A) Front Squat

20X1; 1.2.3; (drop set – 1 reps, strip some weight, 2 reps, strip some weight, 3 reps = 6 reps per set); rest 2mins x 3 sets

B1) Front Rack Split Squat (rear foot on 6″ plates)

30X0; 4-6/leg; rest 60sec x 3 sets

B2) Dual Kettlebell Overhead Carry

30m; rest 60sec x 3 sets

C1) Supinated Pull-up

AMRAP in 45sec; rest 60sec x 3 sets

C2) Tall Kneeling Kettlebell Press

30X2; 6-8 reps; rest 60sec x 3 sets

D) 3 Sets – For Quality

10 KB Reverse Curls
20 Banded Tricep Push Down
20-30sc L-Sit Wipers