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Da Factory Training – Home WOD


Metcon (No Measure)

35 sec work / 10 sec rest / 20 sec rest btw rounds

4 Rounds

Glute Bridge Hold

Single Leg Glute Bridge + opening leg (R)

Single Leg Glute Bridge + opening leg (L)

Glute Bridge Walkout

4 Rounds of

Tempo squat (5 sec down, 5 sec up)

Front + Reverse Lunge (R)

Bounce Squat

Front + Reverse Lunge (L)

3 Rounds (30 sec each movement/no rest / 30 sec rest btw rds)

Wall Sit

Wall Sit Opening Legs

Wall Sit with alternating Leg raises

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