WARM UP – MOBILITY
Thoracic openers & wrist stretches
Bulldog complex & Kossack squats
Front/back squat warmup w/BB
WOD A
7/13 FRONT SQUAT/BACK SQUAT
Complete 7 Front Squats, re-rack the bar and then complete 13 Back Squats after 2-3 breaths
E4MOM x 3 sets:
7 Front Squats, followed immediately by 13 Back Squats @ 65% of your Front Squat training max.
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-Your “training max” for this cycle will be 90% of your Front Squat 1RM. So for example if your 1RM is 200lb, then your training max will be 180lb. 65% of 180 = 117lb *round up to 120lb.
WOD B
3 super sets:
8 Bulgarian Split Squats /side – barbell back racked, challenging but UB
150′ Double KB Front Rack Carry – heavy but UB
-rest 2-2.5 mins between sets-
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-Take a shorter stance on the split squats today and allow your knee to come forward, focusing on working your quads
-Work on perfect upright posture for the KB carry, this will help with your FS position
WOD C
3 super sets:
6-8 DB Side Lunges /side
12-15 Weighted GHD Hip Extensions
-rest 2-2.5mins between sets-
ACCESSORY
3-4 super sets:
20 KB Side Bends /side
30-40 secs Weighted Plank
-rest 60-90 secs-
