WOD
Warmup:
3 Sets for Warm Up
10 Banded Good Morning
30sec Wall Sit
10m Quadruped Crawl
A) Back Squat
with a strict tempo of 40X0 – build to a top set of 3 reps
B) Single Arm KB Rack Step Up
6reps/legs not alternating; rest as needed x 3 sets per leg (box height at knee cap or below – NOTHING over knee height)
C) EMOM x 20mins
1st – 10 KB Front Rack Reverse Lunges
2nd – 8m Lateral Bande Walk/side
3rd – 10 Dual KB Russian Swings
4th – 40sec banded plank
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