23 Jan 24.01.2021

ONLINE LIVE HOME WOD

Strength & Conditioning

A. EMOM x 12 (4 Rounds)
1: 6-8/Each Side Single Arm Dumbbell/ Kettlebell/ Odd-Object Split Stance Romanian Deadlifts
2: 10-12 Dumbbell/ Kettlebell/ Odd-Object Front Loaded Good Mornings *Tempo: 20X1
3: Rest

2 Minutes Rest

B. 12x 40 Seconds On/ 20 Seconds Off (4 Rounds)
1. 20 Seconds Each Side – Dumbbell/ Kettlebell/ Odd-Object Side Bends
2. 20 Seconds Each Side – Single Leg Glute Bridges
(Optional: Weighted w/Dumbbell/ Kettlebell/ Odd-Object)
3. Glute Bridge Hold (Optional: Weighted w/Dumbbell/ Kettlebell/ Odd-Object)