DATE – Monday

Warm-up:  2 rounds:
10 x Sampson lunges
5 x Glute Bridge w/ 3s hold
10 x Side plank w/leg lift (5R+5L – or hold 15-20s/side)
10 x Alternating single straight leg lowers

Mobility:
Couch stretch 60s/side
Pre-squat hip opener 60s/side

WOD A) Back Squat  – Based off of 1 RM (25 min)
10 @ 60%
8 @ 65%
6 @ 70%
6 @ 75%
6 @ 80%
4 @ 85%

WOD B)
Death by Russian Kettlebell swing + Goblet squat (24/16)

On the first minute perform 1 Russian KB swing and 1 goblet squat; rest the remainder of that minute. On the second minute 2 swings then 2 squats. Continue on in this fashion as long as you can complete the reps within the minute. Your score, is your last fully completed set plus the number of reps completed in your last minute of work.

Once you are ‘out’ rest 1 min, then perform a front plank for 30s on/30s rest until the whole class is complete.