Monday
Warmup) 2 Rounds (10-12 mins):
1 length of each: butt kicks, high knees, backwards run, forwards run
5 controlled reps each leg: RDL’s, Samson Lunge, Lateral Lunge, Calf Stretches, Thoracic rotations
10 reps of each: Straight leg situps, superman raises, Jumping Squats
Mobility) Hip Openers
WOD A) Back Squat – Wendler week 3 (20 mins):
% are based off 90% of your 1RM from 8 weeks ago, with 10lbs added
**3-5 Warmup/building Sets**
5 reps @ 75%
3 reps @ 85%
1+ reps @ 95% – MAX EFFORT SET
WOD B) 4 Rounds for time:
16 Front Rack Barbell Lunges 155/105lb (First round should be challenging but unbroken – Axel Bar optional!)
8 Front Squats – same weight as lunges
3/2/1 Rope Climbs (Adv/Int/Beg – sub 3 pullups or 5 ring rows per climb. NO Jumping.)
WOD C) Cool down with a 3-5 min row and stretch
