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Warm-up
12 minutes, 6 minutes at ‘A’ followed immediately by 6 minutes at ‘B’:
‘A’
10 toe touch
10 Frog squat
20 steps towel prowler
‘B’
10 Alt sumo stance toe touch
10 Weighted Good morning
20 Walking lunges
Strength
3 Rounds, using Db/kb/barbell/Backpack:
5 Single-leg deadlifts (right side)
10 Romainan Deadlifts tempo (30X0)
5 Single-leg deadlifts (left side)
10 Weighted glute bridges tempo (10X3)
No rest between exercises, rest 60-90 seconds between rounds.
WOD
EMOM x16, Using DB, KB, Barbell, or Backpack
1. 50 seconds Down up Deadlifts
2. 40 seconds Alt 1 arm OH front lunges (no switch)
3. 30 seconds Front squats
4. Active recovery: Machine/Air jog/Walk