WARM UP – MOBILITY

** Grab a skipping rope & red band **

1) 2-3 sets of skipping + dynamic hip openers
2) Banded glute, core & squat warmups
WOD A
BACK SQUAT X 10
E3MOM x 4 sets:

10 Back squats @ 31X1 tempo

Use a weight that allows tempo to be maintained (50-60% of 1RM)

Build as needed
WOD B
THICC LEGS
30 secs on / 30 secs off x 4 sets of each (12 mins)
1) Front squats 155/105lb
2) V-ups or tuck-ups

3) Double-unders

Score = total reps

Use a BB weight that is challenging but that you can maintain for 30 secs

Rack can be used (optional)
WOD C
Choose a tabata to finish the day…
TABATA BIKE
TABATA SKI
TABATA ROW
ACCESSORY
3-4 Sets, easy pace:
10-15 GHD hip extensions
10-15 BB hip thrusts (shoulders elevated)
10-15 Paloff press /side

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