EMOM x 9mins
1st – 6 Single Leg Banded Glute Bridge/leg
2nd – 30 Seated Banded Hip Abductions
3rd – 8 Side Plank Rotations/side

A1) Front Squat

3331; 3,3,3; rest 30sec

A2) Staggered Stance Deadlift

2020; 3-5/leg x 3 sets; rest 3mins

B1) Front Foot Elevated Split Squat

DB Loaded; 4-6″ step; 3011; 4-6/leg; rest 90sec x 3

B2) Jefferson Curl

Perform with DB’s this week; 4111; 6-8reps; rest 90sec x 3

C) Move with Purpose

1min KB Front Rack 90 Degree Squat Hold
2mins Dumbbell Box Step Up 20/16″ (choose your own DB load)
1min Wall Sit
2mins Max Cal. Row/Bike
1min Renegade Rows