WARM UP/MOBILITY

5 mins thoracic flex/ext. & hip circles

2 rounds
Squat hold + 10 knee press outs L&R w/10s hold on last rep
30s partner barbell front rack stretch


WOD A

Front Squat

20 mins to establish a 1 rep max

WOD B

3 Rounds
8/8 DB Bulgarian split squats
-Rest 10-20s-
8-12 GH raises
-Rest 10-20s-
200′ sled push – heavy
-Rest 90s-

*Split squats should be heavy as possible, same weight across
*Sled push should be heavy but constantly moving, fast turnaround each 50′

Bulgarian Split Squat x 8
8 reps per leg at 31X1 tempo holding DB’s or KB’s in each hand – record in lbs

OPTIONAL

4x500m run – rest1:1