WOD
Warm-up
3 Minutes on Row
then 2 sets…
10 e/leg Single Leg Glute Bridge w/ Pause (1sec @ top)
15sec e/leg Goblet Split Stance Hold
10 e/leg Single Leg Pike Lift w/ Pause (1sec @ top)
(1) https://www.youtube.com/watch?v=tiZWu8faIkM
(2) https://www.youtube.com/watch?v=qItcykZCoqw
(3) https://www.youtube.com/watch?v=9p13nKWLbDU
Strength
1 + 1/4 Back Squat: 4 Sets of 4, building as able
Rest 2 minutes between sets
Conditioning
15 Minute EMOM (5 Rounds):
(1) 12/10 Calorie Row
(2) 20 Alt Cobra Walking Lunges
(3) 12 Weighted Hanging L-Tucks
(2) Focus on form and pushing your knees in-line over your toes, while keeping your heels on the ground
https://www.youtube.com/watch?v=CoM9YOXmunw
(3) Choose an appropriate weight in which you can control both the ascent and descent
https://www.youtube.com/watch?v=X27MEF1U_3U