DATE – Monday

 

Warm-up

 

2 Rounds:

Partner back-pedals w/band 2 x 50’ each

Single Leg RDL’s x 5 per side

Partner forward sprints w/band 2 x 50’ each

Samson Lunge x 5 per side

 

Mobility

 

Low Back/Glute Roll with roller or lacrosse ball (5 mins)

Posterior Chain Floss w/band

 

WOD A)

 

Low Bar Back Squat: 5×5 – Heavy as possible for all 5 sets (E2MOM)

 

WOD B)

 

Teams of 3 or 4 relay, 7 rounds per person:

10 Air Squats + 50’ Prowler-push w/box

 

WOD C)

 

GHD Sit-up or Abmat Sit-up 3 x 15-20 reps, rest 60-90 secs