Wednesday, March 3rd

Warm-up 3x
20 High Knees
10 Sumo Squats
10 Adductor Rock Backs (each side)
10 Deadbugs (total)
Strength
1 RM Front Squat
Alternative Strength: 3-4 Rounds:
10 (each leg) Front Rack Barbell Step Up
15 Heel Elevated Narrow Squats (can be weighted)
20 Glute Hip Bridges (can be weighted)
25 Fire Hydrant (each leg)
*Rest 1-2 mins between.
WOD
3 Rounds For Time:
200m Run or :60 High Knees
15 Sumo Deadlift Hi Pull (95/65)
* 10 min cap