EMOM for 9mins
1st – 10 Barbell Glute Bridge (moderate w/ 2sec hold at top)
2nd – Gym length duck walk
3rd – 20sec Star Side Plank per side
A1: Front Squat @4441; 4,4,4; rest 30sec
A2: Staggered Stance DB Deadlift 2121; 4-6/leg x 3 sets; rest 2 mins b/t sets.
B: DB Split Squat; @3010; 5-7 per leg; rest 90sec x 3 sets- DBs at your sides. Try to maintain a vertical front shin, drop straight down at a 3 second count. Chest and torso stays tall throughout. If you are unable to hold proper position, do not use DBs.
C: Move steady all the way through
1min One Leg Wall Sit R- you may take breaks but try to accumulate as much time as possible
1min One Leg Wall Sit L
1min TGU R (+ 2 KB press at top of each rep)
1min TGU L (+ 2 KB press at top of each rep)
1min KB Front Rack Tall Kneeling To Standing- light load per hand
1min Lateral Box Step Overs 24/20″