Wednesday WOD 11/7

:50 on / :10 rest

1. air squat
2. db squat, pulse 2, repeat
3. db squat with rotated press
4. squat jacks
5. reverse lunge to standing splits LT, no weight
6. kickstand deadlift LT
7. slow OH squat
8. reverse lunge to standing splits RT, no weight
9. kickstand deadlift RT
10. Russian db swings
11. squat hold
12. sumo squat hold

Rest 2, Repeat

finisher:  glute bride sequence :30 each x 2 sets

1. right leg
2. left leg
3. both legs with hold for 2 at top
4. frog stance glute bridge