WARM UP
Dynamic running lengths
Blue band steps / squats / glute bridge
then 2 rounds:
15 Hollow rocks
10 Superman lifts
15 Plate Squats (10-15lb held out in front of chest w/ straight arms)
Blue band steps / squats / glute bridge
then 2 rounds:
15 Hollow rocks
10 Superman lifts
15 Plate Squats (10-15lb held out in front of chest w/ straight arms)
MOBILITY
Banded anterior hip opener lunge stretch
Banded front rack stretch
Banded front rack stretch
WOD A
Front Squat 5 x 5
Set 1 @ 65%
Set 2 @ 70%
Sets 3&4 @ 70-75
Set 5 @ 75-80%
Set 1 @ 65%
Set 2 @ 70%
Sets 3&4 @ 70-75
Set 5 @ 75-80%
Front Squat x 5
WOD B
Big Booty Complex
In 15 min complete 4-5 attempts establishing your heaviest possible weight for this barbell complex. (Must be completed touch and go, and unbroken to count)
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10 Deadlifts
3 Hang power cleans
10 Front rack lunges (step forward or back)
– Rest 2-3 min as needed between sets –
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10 Deadlifts
3 Hang power cleans
10 Front rack lunges (step forward or back)
– Rest 2-3 min as needed between sets –
WOD C (Optional)
Complete 3 rounds:
30s V-ups / tuck-ups
30s Russian twists (plate/ball)
30s Grass hoppers
1 min Rest
30s V-ups / tuck-ups
30s Russian twists (plate/ball)
30s Grass hoppers
1 min Rest
