Tabata Warm-up: Jumping Spider Lunges
Toe Grab Squats Glute Hip Bridge
Pike Push-ups Strength 3×5 Pause Back Squat @ 60-65% * 3 second pause at bottom
3x Superset Goblet Split Squat (each leg) Single Leg Glute Hip Bridge Rest 1 min between sets WOD 16 min AMRAP:
200M Run 8 Wall Balls (20/14) 16 KB Swings (53/35)
*Goal 7-8 Rds
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