WARM UP – MOBILITY
5-7 mins hips and thoracic openers
Banded glute warmups w/theraband
WOD A
3 X 1 1/4 FRONT SQUATS + 3 X 1 1/4 BACK SQUATS
-Rack bar after FS, take 5-10 secs then re-rack for BS
E3MOM x 6 sets: Front Squat + Back Squat
Set 1: 5+5 @ 65%
Set 2: 4+4 @ 70%
Sets 3-6: 3+3 @ 75-85%
—
-Adjust percentages based on feel today
WOD B
Alt. EMOM x 4 sets of each:
1) 12 Double DB front rack lunges
2) 16 KB swings
3) 20 Lateral skater jumps
Optional Conditioning
6-8 sets, rest 1:1
Choose which machine you hate the most and complete all sets there!
300m Row or Ski
600m Bike
*Aim for a hard but consistent pace
