Monday, 27 November, 2017

WARM UP – MOBILITY
Pre-squat hip openers
Banded squat warmup

WOD A

Back Squat x 4
E2.5MOM Back Squat x 10-8-6-4-4:
10 @ 60%
8 @ 65%
6 @ 70%
4 @ 75%
4 @ 80%

WOD B

Naughty Or Nice
21-15-9 rep for time:
Burpees (R1: BOB, R2: BBJ 24/20″, R3: BBMU)
Front Squats

Front Squat loading:
21 @ 135/95lb
15 @ 185/125lb
9 @ 225/155lb
*Scale by starting at a weight you can do 21 in 2-3 sets, and build with 10-30lb jumps from there

ACCESSORY

3 Sets:
6-8 Bulgarian Split Squats – hold DB’s
15-20 Banded Hip Thrusts
*Rest 90-120 secs