DATE – Monday
Warm-up:
2 rounds:
50’ High knees / 50’ but kickers
10 Single leg glute bridge w/ 2s hold (5/side, hold opposite knee into chest)
12-15 Banded good mornings
10 Bird dogs (5/side, touch knee to elbow then extend opposite arm/leg)
Mobility: 90s wall splits (adductor/hamstring stretch)
WOD A) Box squat (sumo stance / dynamic effort day)
5-7 min to warm-up / set up, then:
2 reps, EMOM x 10
(Keep weight at 60-70% of 1 RM, focus on bar speed over max load, experienced lifters may add 10-20% in chains as needed.)
WOD B) (20 mins)
4 rounds for max reps Doubleunders:
In 2:30 complete:
6 Burpees (6-8” jump + 2 hand touch on pull-up bar at the top)
12 Kettlebell swings (32/24kg)
18 Wallballs (20/14lb)
then, AMRAP Doubleunders in remaining time (Score single skips 3/1)
– Rest 2:30 between sets –
