WARM UP – MOBILITY
(10-12 mins)
Dynamic running / hip openers
Banded glute warmup
WOD A
4/8 Front Squat/Back Squat
(20 mins)
-4 sets of 4 Front Squats, followed immediately by 8 Back Squats @ 75% of 1RM Front Squat
-Rest approx. 3 mins between sets
WOD B
Forrest Pump pt.1
5 min AMRAP ladder:
1-2-3-4-5…etc.
Power Clean 205/135lb
Strict HSPU (2″ deficit for guys)
—
Do negatives if you are close to strict HSPU’s, shorten ROM or Pike
***Rest 3 mins before part.2***
Forrest Pump pt.2
5 min AMRAP:
5-10-15-20…etc.
SDHP 115/75lb
Burpees over Bar
ACCESSORY
5 min easy bike
Stretch quads
Crossover Recovery
