WARMUP/MOBILITY
5 mins running + band squat w/u
Hip int. & ext. rotation mobility
Partner barbell front rack 2x30s each
Hip int. & ext. rotation mobility
Partner barbell front rack 2x30s each
WOD A
Front Squat x 4
6×4 E2MOM
2 x 70%
2 x 75%
2 x 80%
*Take an extra 30 rest secs on last 2 sets if needed
2 x 70%
2 x 75%
2 x 80%
*Take an extra 30 rest secs on last 2 sets if needed
WOD B
4-Way Assault
-30 sec all-out effort on the Assualt Bike
-Groups of 4 alt. 4 rounds each
-Record lowest round of calories
-Groups of 4 alt. 4 rounds each
-Record lowest round of calories
WOD C
Easy 1km run
Couch stretch 2-3 x 60-90 secs per leg alt.
Couch stretch 2-3 x 60-90 secs per leg alt.
