WARM UP – MOBILITY

Dynamic lower body warm-up and banded glute activations/squats

Pre-squat hip opener + core warm-ups

WOD A

BACK SQUAT

BACK SQUAT X 4

6 mins to warm-up to 60%;

Then every 3:30 min x 4 sets:

Set 1: 10 @ 60%

Set 2: 8 @ 70%

Set 3: 6 @ 75%

Set 4: 4 @ 80%

3 options for working weight:

Work off of your old 1RM # from then end of our last back squat cycle

Work off of 20-25% more than your tested front squat

Use the 20 mins to establish a 1RM and skip the % work for this week.

WOD B

LEGGO MY EGGO

Every 3 min x 5 sets:

4 Hang squat cleans

8 Alternating front rack lunges (step forwards or backwards)

12 Unbroken Wallballs (30/20lb – 10/9ft)

Start first set a ~55-60% of 1RM clean and build as needed.

Hang cleans + lunges must remain unbroken each set

Partner up with someone using similar weights/ball and stagger by 90s.

ACCESSORY

3 rounds: rest as needed

5-7/side Bulgarian split squats (2 x DB or KB held by side)

15-20 GHD Sit-ups

25-30 Banded good mornings

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