Workout #4 | Heavy Day

Part 1]
10 min EMOM [alternate sides every minute] *at 6 min mark double reps*
1 HAF S/A Vert Clean
2 Unilateral Squat [cradle if needed]
3 HAF Swing

Part 2]
Complete 3 sets:
5 Staggered Stance KB RDL + 5 Staggered Stance B/O KB Row
Rest 30 sec

Part 3]
Every 90 sec for 9 minutes:
10 Glute Bridge DKB Floor Press
10 Supermans
10 Shoulder Taps