3 Rounds:
10 Glute Bridges
:15 Sec Single-Legged Hip Bridge Hold
:30 Sec Front Rack Hold (100-150% of 1RM)
:45 Sec Plank Hold
EMOM 9:
1 Tempo Front Squat
Tempo:
3 Sec Down
3 Sec Bottom Pause
3 Sec Stand
30-20-10:
Row Calories
DB Box Step-Ups (50/35) (24″/20″)
… Directly Into:
10-20-30:
Alternating DB Snatches (50/35)
Wall balls (20/14)
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