WARM UP / MOBILITY
Quick running + leg swings + hip circles warm-up, then;
2 rounds of
10 Plate Squats (Regular + Wide stance)
15 Hollow rocks
10 Lateral lunge w/ plate held out front (2-3s hold at end range)
10 Superman holds (2s)

WOD A
WIDE STANCE BOX SQUAT X 3
5 min to warm-up, then:
EMOM x 10 sets: 3 box squats (@3,1,X,1)
All working sets should be 55-60% of 1RM – “Dynamic effort”
Focus on perfect mechanics, control all the way to the box (at or just above parallel), pause/de-load briefly on the box then explode up with the intention of speed. If your bar speed slows down or you are struggling with the weigh then lower it.
WOD B
USE THE FORCE
Complete 3 rounds for total reps (Combine all Cals + Burpees + Wallballs)
1 min Assault bike (Cals)
Rest 15s
1 min Burpee w/ 2 hand touch (6″)
Rest 90s
1 min Row (Cals)
Rest 15s
1 min Wallballs (20/14lb)
Rest 90s

– Coaches set clock to: 1 min on / 15s Rest repeated
– The “90s rest” will just be sitting out one full segment (15/60/15)
– Start half of the athletes on the bike and half on the Rower (7 max) (2 heats at each start position as needed)
(23-24 min)
Accessory / Optional
Easy 4-5 min row – Cooldown
Crossover Symmetry – “Plyo”
Couch stretch (2 min “low”/leg + 2 min “high”/leg)