Warmup) 2 Rounds:
100’ Butt Kicks, 100’ High Knees
8-10 Banded Side Steps each direction
10-12 Banded Glute Bridges
5 Lateral Lunges each side
10-12 Air Squats
Mobility) Pre Squat Hip Openers
WOD A) (18-20 mins) Wendler Squat:
% for this cycle will be based off of 90% of your 1RM. This will be referred to as your “training max”. For example, if your 1 rep max Back Squat is 100lb then you will use 90lb to calculate your working %
Warmup sets:
1×8-10 @barbell
1×5 @ 40-45%
1×5 @ 45-50%
1×3 @ 50-55%
Working sets:
1×5 @ 65%
1×5 @ 75%
1xMax Effort @ 85%
*Rest 2-3 mins between working sets
**Go hard on the ME set but stop when you feel like the next rep will cause your technique to breakdown
WOD B) 4 Rounds not for time:
8 Double KB Bulgarian Split Squats (held by sides) each leg @2010 tempo – heavy but unbroken
10 Goblet Squats – heavy but unbroken
30-50 Double Unders (1 min max.)
