WARM UP / MOBILITY
Quick dynamic warm-up + Blue band mini steps (20/direction) & 20 Banded “dead bugs”
Cat cows / Bird Dogs / Thoracic activations
Pre-squat hip opener lunge 30s/side + 10 “Russian baby makers” (holding toes)
10 Air Squats + 10 Jumping Squats
Cat cows / Bird Dogs / Thoracic activations
Pre-squat hip opener lunge 30s/side + 10 “Russian baby makers” (holding toes)
10 Air Squats + 10 Jumping Squats
WOD A
FRONT SQUAT
20 minutes to establish a new 1 rep max front squat
WOD B
POWER REPEATABILITY TESTER
Complete for total reps combined: (Cals + Reps + Cals)
40s Assault Bike (Cals)
20s Rest
40s Assault Bike (Cals)
— 2:20s Rest —
40s Burpee w/ 2 hand pull-up bar touch (6”)
20s Rest
40s Burpee w/ 2 hand pull-up bar touch (6”)
— 2:20s Rest —
40s Row (Cals)
20s Rest
40s Row (Cals)
Optional / Accessory
Crossover Symmetry “Recovery”
10 min of focused mobility work on your worst areas
10 min of focused mobility work on your worst areas
