4.11.24 WOD

2 Rounds:
15 Banded glute bridges
15/15 Banded clam shells
8 Alt lunges
–
:30 couch stretch each side

(Week 4 of 4)
Every 1:30 x 8

Odd: 12-15 RKBS

Even : 10/10 Front rack DB/KB Bulgarian split squats on each leg (1 KB or DB)
The KB swings should be heavy, and the focus is slowing them down and squeezing your glutes. The KB should only get to about waist height.

Hold the DB or KB on the same side as the foot on the floor.

Then…

6 rounds for total time of:
100m run (10/7 Cal row if weather requires it)
12 wall-ball
8 dumbbell snatches 50/35

Rest :60 between Rounds!
Goal is to sprint each round!