WOD
Warm-up
2 Sets
10/8 Calorie Bike
10 Alt Shinbox Goodmorning
10 Elephant Steps (e/side)*
10 Jump Squat + Jumping Lunge (L + R)
Shinbox Goodmorning: https://www.youtube.com/watch?v=eh3aSS3jPX4
Elephant Steps: https://www.youtube.com/watch?v=yKcrskOi8o0
Strength
3 Sets:
4 Tempo Front Squats*
10e/leg Split Stance DB Romanian Deadlift
*Tempo: 40X0 (4sec down, up fast)
Conditioning
AMRAP in 15 Minutes:
20/16 Calorie Bike
12 KB High Pull (53/35)
50′ Single Arm KB Rack Walking Lunge*
*Switch arms at 25′ = 1 rep
KB High Pull: https://www.youtube.com/watch?v=0xpSOScnr1E
SA KB Rack Lunge: https://www.youtube.com/watch?v=lNHe5y6Xy7E