Monday
Warmup-Run 400m then,
Complete Banded Side Steps & Skater Walks
20 each side Single leg glute bridge
20 Box Steps unweighted
A)Strength:
1-Barbell Front Rack Step Ups 5×10/each leg
*Not higher than knee height
*Do all 10 on one side then the other leg
*You can rest :30 between legs if needed
2-Barbell Hip Thrusters 5×10
*Alternates exercises
B) Partner WOD: 10 Rounds each
Partner A: Completes 1 Round of Dumbell DT
12 Deads + 9 Hang Cleans + 6 S2O
Partner B: Completes 200m run
*Alternate rounds and you can’t start the next round until both partners are ready
*Choose a challenging weight that you can do most rounds unbroken
*25 min cap