WOD
Warm-up
Dynamic Stretches
2 Sets
12 Strict T2B or Knee Raises
10 KB Goblet Sumo Good Mornings
10 Alternating Goblet Cossack Squat
(2) https://www.youtube.com/watch?v=kVKJdR-KyIU
(3) https://www.youtube.com/watch?v=wrYqfSLWqdE
Strength
Back Squat
4 Sets
Reps: 4, 3, 2, 1.1*
*1.1 Cluster set – Denotes 1 rep, rack the weight, rest exactly 15sec, then perform another 1 rep at the same weight
Conditioning
4 Rounds for Time (Rx+ 5 Rounds):
6 Muscle Clean (75/55) | (95/65)
9 Thruster
12 Pull-up | C2B
15/12 Calorie Bike
Muscle Clean: https://www.youtube.com/watch?v=K7CctePUCYA