WOD
Warmup:
EMOM x 9mins
1st – 20 Frog Pumps
2nd – 10 Monster Walks Forward and Backward
3rd – 20sec Star Side Plank/side
A1) Front Squat
4441; 4,4,4; rest 30sec
A2) Staggered Stance Deadlift
2121; 4-6/leg x 3 sets; rest 3mins
B1) Front Foot Elevated Split Squat
DB Loaded at sides; 2-4″ step; 3010; 5-7/leg; rest 90sec x 3
B2) Jefferson Curl
4111; 5-7reps; rest 90sec x 3
C) Move with Purpose – Steady
1min One Leg Wall Sit R
1min One Leg Wall Sit L
1min Turkish Get Up R (+ 2 KB press at top of each rep)
1min Turkish Get Up L (+ 2 KB press at top of each rep)
1min Plank
30sec Side Plank R
30sec Side Plank L
2mins Lateral Box Step Overs 24/20″
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