June 10th · Own Your Shift

June 10th

🦵 BROTHERHOOD WOD — SINGLE LEG STRENGTH Free Drop · Unilateral Lower + Upper Pull/Push · 35–45 min

WARM-UP: Easy row/bike x 5 min Glute Bridges x 10 Lateral Lunges x 10/side World's Greatest Stretch x 5/side Single-Leg Glute Bridge x 10/side

THE WORKOUT:

A1) Reverse Lunge x 4 x 8/side

A2) Single-Arm DB Row x 4 x 8/side

B1) Bulgarian Split Squat x 3 x 10/side

B2) Push-up x 3 x 10–15

C) Side Plank x 3 x 30s/side

Pair A1/A2 — A1, rest 60–90s, A2, rest 60–90s, repeat 4 rounds.

Same with B1/B2 for 3 rounds.

C straight through.

LEVELS:

🟢 Foundation — Bodyweight reverse lunge, drop split squat depth, band row sub, elbow plank instead of side plank

🔵 Operator — As written

🔴 Elite — Add DBs to reverse lunge, elevate rear foot on split squat with heavier load, weighted push-ups, 45s side plank

FINISHER — 6 MIN AMRAP: 10 Walking Lunges (5/side) 10 Mountain Climbers (5/side) 5 Push-ups

COOLDOWN: Easy walk Couch stretch 45s/side Pigeon 30s/side Child's pose 30s

Coach Note: Single-leg work fixes the asymmetries bilateral work hides. You don't climb a stairwell with two legs at once. You don't step over debris with both feet planted. Train one leg at a time and the bilateral lifts get stronger too.

Log your loads in #brotherhood-wod.

Show up. Do the work. Own Your Shift.

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