WARM UP – MOBILITY
6-7 mins:
Hip circles, rotations, stretches
Thoracic opener, wrist stretches
–
2 Sets:
10 Banded side steps each way
10 Plate squats (hold a 10-15lb plate out in front with straight arms)
20 secs side plank each side
WOD A
FRONT SQUAT
FRONT SQUAT X 10
E3MOM x 3 sets:
10 Front squats @ 50-55-60%
—
– Get progressively heavier but each set should be makable
– Front squat 1RM measure added for reference
WOD B
4 Sets:
8 Sandbag front squats
40′ backwards sled drag + 40′ forward push
20 secs hanging L-sit or tuck hold (facing inwards on the rig)
– rest approx. 90 secs –
—
– Share sled in groups of 3-4 as needed
– Go as heavy as you can on sandbag but remain UB — same for sled
ACCESSORY
2-3 Sets:
20-30 Banded hamstring curls
6-8 Plyo Bulgarian split squats /side
– rest 90 secs –
—
– Be explosive and add a jump to the top of the split squat (front foot leaves the ground) — BW or hold DB’s
