WOD

Coaching Video: https://youtu.be/d1hC6ndhT9o

Primer
30s Butterfly Pose
30s e/side Seated Spinal Twist
then 2 Rounds:
10 Alternating Side Lunges
8 e/side Single Leg Glute Ext.
20 Penguin Claps

Strength
Pause Front Squats: 5 sets of 5, building
-OR-
Single Leg Squats: 5 sets of 5 e/leg

Conditioning
3 Rounds for Time:
16 Alt Weighted Reverse Lunges
10 One DB Devil’s Presses (50/35)
100m Suitcase Carry*
*Switch sides at 50m