DATE – Thursday
Mobility:
5 min – Roll out quads + calves (roller or barbell)
Warm-up:
2 rounds of:
10 Bulgarian split squats (5r/5l) – no weight, slow and controlled (sub static lunge)
20 clamshells (10r/10l)
20 thoracic rotations (10r/10l)
10 Glute bridges
WOD A) Front Squat x 6 sets:
5 @ 75%
4 @ 80%
3 @ 85%
2 @ 90%
1 @ 95%
5 @ 75%
WOD B)
15 min AMRAP:
2 x 15’ Rope climb
4 x Wall walks
8 x Toes to bar
16 x Lateral single leg box step-ups (24”or 20” – height dependant)(8R/8L)
32 x Doubleunders
