Thursday 11/12/27

Warm-Up — 2 rounds:

- 45 sec easy bike

- 8 90/90 hip switches

- 8 KB halos

- 10 alternating toe touches

- 8 inchworms

- 10 air squats

Skill / Stability

2 quality rounds:

- 8/side DB Kickstand RDL

- 8/side Half-Kneeling DB Press

WOD — 6 Tabata Stations- Min Rest Between Each

01

Calories

Steady hard effort; maintain cadence.

02

DB Floor Press

Light DBs, controlled reps.

03

KB Deadlifts

Moderate load, consistent hip hinge.

04

Sit-Ups

Smooth reps, avoid rushing.

05

Goblet Squats

Full-body effort.

06

Lateral Line Hops

Quick feet, soft landings.