Tuesday

WOD

Warmup:
EMOM x 9mins
1st – 10 Barbell Glute Bridge
2nd – 10 Lateral Band Walks (SA KB front Rack Hold)
3rd – 20 Russian Twists (10/side)

A1) Front Squat

2221; 2,2,2; rest 30sec

A2) Barbell Single Leg Romanian Deadlift

41X0; 6-8/leg; rest 3:00 x 3

B1) Front Foot Elevated Split Squat

KB Mixed Loading (1 KB in Rack + 1 KB in Suitcase) 4-6″ step; 3011; 3-5/leg; rest 90sec x 3
*switch arms when you switch legs

B2) Good Morning

3131; 4-6reps; rest 90sec x 3

C) Building Effort

3min KB Front Rack Tall Kneeling to Standing (35/18)
rest 1min
3min No Push Up DB Burpee Box Step up
rest 1min
3mins KB Rack carry 20m + KB Farmers Walk 20m (alternate for 3mins)