DATE – Monday
Warm-up: 2 rounds NFT:
50’ Sampson lunge
8 x KB Goblet squats w/ 3s hold at the bottom (active position/light KB)
8 x Glute Bridge (3s Hold at top)
10 x Single leg lowers (start with both legs straight up) (5R/5L)
20-30s Handstand hold or wall walk
Mobility: Pre squat hip opener sequence
WOD A) Week 2/Day 1 – Front Squat/Back Squat cycle (22 mins)
Complete 3 sets of 7 FS + 13 BS at 70% of 1RM Front Squat
(Rest 4-5 min between sets)
WOD B) For time:
30 – 20 – 10 reps of:
Shoulder to Overhead (95/65lbs)
Ab-mat Sit-up
Lateral two foot jumps over barbell
