WARMUP/MOBILITY

10 Banded side steps L&R, 10 Squats
30 secs down dog stretch
10 Banded forward & back steps, 10 Squats
30 secs down dog stretch
3 x 5 wall facing banded squats @ 33X1 tempo – work on perfect position, trying to get closer to the wall with each set as long as your hands don’t touch

WOD A

Back Squat x 10

15 mins: warmup and hit 3 sets of 10 Back Squats, building each set
Set 1: 60-65%
Set 2: 65-70%
Set 3: 70-75%

WOD B

Shocker

27-21-15-9 reps for time (15 min cap)
Thrusters 105/75
Burpees over bar (lateral)


Complete 200 Double Unders (400 singles) immediately after your 9 burpees, timer stops when 200 reps are done

*Add uncompleted reps as seconds

Accessory

Easy 5 min bike or row
2 x 1-2 min couch stretch per side
2 x 1-2 min pigeon per side

Crossover recovery