WARM UP – MOBILITY
Dynamic joint warm-up, hip/squat mobility
Blue band glute warm-up (steps, squats, glute bridges etc)
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5-7 min to warm-up back squats
WOD A
BACK SQUAT X 2
Every 2 min x 8 sets:
Sets: 1-4: 5-4-3-2 reps @ 65-85% of 1RM building each set
Sets 5-8: 2 reps @ ~85% of 1RM across
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Build through the first 4 sets to a heavy but repeatable double.
Last 4 sets should be at the same weight, heavy working sets without going to failure.
WOD B
SUMO DEADLIFT X 10
FRONT RACK LUNGE X 10
Complete the 6 rounds at a steady pace:
3 rounds of:
10 Sumo Deadlifts (Adv athletes add a plate deficit. Moderate-heavy unbroken sets)
1 Gym lap of double KB front rack carry
– rest ~60-90s between rounds
then, 3 rounds of:
10 Front rack elevated step back lunges (standing on one 45/55lb plate)
1 Gym lap farmers carry (heavy KB or DB)
– rest ~60-90s between rounds
ACCESSORY
3 rounds:
12-15 GHD Hip extensions (weighed if possible)
15-20/side Weighed oblique side bends
20-25 Kneeling banded crunches (band attached to a pull-up bar)
– rest as needed
