WARM UP – MOBILITY

** Grab a red band and setup a bar in a rack **

1) Quick laps of rig + dynamic hip openers
2) Banded glute, core & box squat warmups
WOD A
BOX BACK SQUAT X 6
E2.5MOM x 6 sets:

6 Box back squats @ 2,1,X,1 (55-70%)

Wider than normal stance, box at approx. parallel.

Work on sitting back to engage your p-chain and keep shins closer to vertical. Sit / de-load on your bench or box, but don’t lose tension / midline

You can build in weight but don’t let the reps get sluggish; explosive drive up
WOD B
BULGARIAN SPLIT SQUAT X 8

Hold DB’s by sides

Record total weight used (2 x 50lb DB’s = 100lb)
DB SIDE LUNGE X 8

Hold a DB in goblet position
(14 mins)
B1) EMOM x 6 mins:

8 Bulgarian split squats

Perform reps on one leg only each minute for a total of 3 sets per leg

— rest 2 mins —

B2) EMOM x 6 mins:

8 DB Side lunges

Perform reps on one leg only each minute for a total of 3 sets per leg
WOD C
Choose your machine and go all-out for 2 mins. Score = total cals
2 MINS MAX BIKE CALS
2 MINS MAX ROW CALS
2 MINS MAX SKI CALS

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