WOD
Warmup:
EMOM x 9mins
1st – 10 Single Leg Glute Bridge
2nd – 10 Lateral Band Walks/side
3rd – 30sec Ring Plank (feet elevated)
A1) Front Squat
5551; 5,5,5; rest 30sec
*super slow tempos on the Front Squat – load accordingly very light
A2) Staggered Stance Deadlift
3131; 5,5,5; per leg; rest 2mins
B1) Front Foot Elevated Split Squat
DB Loaded at Sides; 4″ step; 2020; 6-8/leg; rest 90sec x 3
B2) Jefferson Curl
3131; 6-8reps; rest 90sec x 3
C) Steady Grind Continuous
2mins Wall Sit
2mins Alternating Turkish Get Up 53/35
2mins Ring Plank
2mins Prisoner Step Ups 24/20″
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