WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch
Banded glute steps, core activations, squat warm-up drills
—
Review and warm-up back squat w/ empty barbell
WOD A
Every 2 min x 8 sets:
3 Back squats 75-80% of 1RM across
(or slightly heavier than wave 1 (10×3 – June 26th)
(or slightly heavier than the last volume 8×4 – July 31st)
—
Last week of current squat cycle
Across means not building (unless you start under desired percentage)
Use the same or similar weight across all 8 sets
Keep mechanics, positioning perfect and bar speed high.
BACK SQUAT X 3
BACK SQUAT X 4
BACK SQUAT
WOD B
In remaining class time complete:
1) 3 supersets:
6-8/leg Front rack Bulgarian split squats (@3,0,X,1) + 30-40 Banded glute steps (15-20/direction)
-rest ~90s between sets
2) 3 supersets:
12-15 Barbell good mornings + Farmers carry 2 laps of the rig (heavy but unbroken)
– rest ~90s between sets
—
Scale split squat to goblet hold or bodyweight as needed
Keep good mornings light and smooth
Optional Conditioning
PYRAMID OF QUADZILLA
Complete for time:
2-4-6-8-10-8-6-4-2 reps of:
Echo bike Cals
Double KB front rack lunges (alternating legs) (2×16/12kg)
