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10/8/2021

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Warm up:

2 rounds:

  • 10 Single Leg RDL/Leg
  • 8 Side step ups/Leg
  • 20-30 sec Hanging Knee Raise Iso Hold

Strength:

5 min EMOM:

  • Hang Clean + Pause Clean 6″ off Floor

then

  • Pause Back squat 4×7
  • Pause Calf/Tib Raises 3×15

Conditioning:

Partner WOD – 3 sets each:

  • 10 x 1 1/4 Seated Leg Curls
  • 10 Split Stance Single Leg RDL/Leg
  • 20 Heavy Russian Kettlebell Swing

alternate rounds