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

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