WARM-UP
Dynamic lengths: Hip / squat prep focused
Blue band steps, glute bridge, and squats
Blue band steps, glute bridge, and squats
MOBILITY
Banded hip opener lunge x 2 (45s each: anterior hip flexor + glute external rotation low lunge on each side)
Banded front rack stretch
Banded front rack stretch
WOD A
Every 2 min x 7 sets: Front squat x 3
Set 1 @ 65%
Set 2 @ 70%
Set 3 @ 75%
Set 4&5 @ 80%
Set 6&7 @ 85%
Set 1 @ 65%
Set 2 @ 70%
Set 3 @ 75%
Set 4&5 @ 80%
Set 6&7 @ 85%
Front Squat x 3
WOD B
Double Bubble
In team of 2, complete 10 rounds for time:
15 x Double kettlebell sumo deadlifts
10 x Double kettlebell front rack lunges (step forward, alternating)
*15 x V-ups or Tuck-ups
—————
5 rounds each, alternating complete rounds with your partner
*Partner 2 may start on the Kettlebell as soon as partner 1 finishes the lunges. (The v-ups/tuck-ups are not done for time)
15 x Double kettlebell sumo deadlifts
10 x Double kettlebell front rack lunges (step forward, alternating)
*15 x V-ups or Tuck-ups
—————
5 rounds each, alternating complete rounds with your partner
*Partner 2 may start on the Kettlebell as soon as partner 1 finishes the lunges. (The v-ups/tuck-ups are not done for time)
