WARM UP – MOBILITY
Dynamic warm-ups, hip circles / thoracic openers, and pre-squat stretch
—
Front squat with an empty barbell
2 rounds:
5 x Slow down fast up
5 x Slow down, 3s hold, fast up
5 x 1 + 1/4 reps
– rest 60-90s -WOD A
Every 3 min x 5 sets:
Start at ~60% of 1RM and build as needed, but maintain good posture throughout each set.
2 PAUSE FRONT SQUATS + 2 FRONT SQUATS
2 Pause Front Squats w/3 secs pause
2 Front Squats @ regular paceWOD B
3 supersets:
6-8/side Bulgarian split squats @3,0,1,1 (2 x KB’s held in front rack position)
100ft D-ball carry (heavy but unbroken walk)
– rest 90s – 2min between roundsWOD C
3 supersets:
14 Alternating box step ups (2 x DB’s held in farmers carry position)
100ft Double KB front rack carry (heavy but unbroken walk)
– rest 90s – 2 min between roundsOptional Conditioning
Ski Erg:
1000m
750m
500m
250m
– rest ~1:1 after each set or alternate with a partner
– your goal is to decrease your average pace (go faster) on each set