Thursday

WOD

Warmup:
3 Sets
8 Quadruped Hip Extensions
20sec Glute Bridge
2 Wall Walks
rest 60sec

A) Front Squat

32X1; 3,3,2,2 rest 2-3mins

B1) Kettlebell Front Rack RNT Split Squat

*Kettlebell loaded in Front Rack
20X1; 4-6/leg; rest 60sec x 3 sets

B2) Strict Chest to Bar Pull Up

21X1; 4-6reps; rest 60sec x 3 sets

B3) Dual Seated Arnold Press

3111; 6-8reps; rest 60sec x 3 sets

C) 9mins Continuous Grind

20sec Tuck L-Hang
10 Ring Rows
10 Wtd Sit Ups
30m 2-arm Dumbbell Overhead Carry