WARM UP – MOBILITY
(10-12 mins)
Pre-squat: hips, ankles, thoracic, & wrist openers
Banded glute/squat warmup

WOD A
Front Squat
4/8 Front Squat/Back Squat
————–
25 mins to warmup and complete 4 working sets:
4 Front Squats, followed immediately by 8 Back Squats @ 75% of your Front Squat training max.
-Rest approx. 3 mins or as needed between sets-

-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. 75% of 180lb = 135lb

WOD B
4 super sets:
8-8-6-6 Bulgarian Split Squats /side – barbell back racked, build each set, these should be HARD
200′ KB Carry – one KB front racked, one overhead, 50′ each side x 2, no putting KB’s down
-rest 2-2.5 mins between sets-

WOD C
3 super sets:
8-12 GH Raises
16-20 Front Rack DB Lunges
-rest 2-2.5 mins-

ACCESSORY
3-4 sets:
20-30 BB Side Bends /side
30 Russain Twists
10-20 GHD Sit-ups

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