WARM UP – MOBILITY
5-7 mins hips and thoracic openers
Banded glute & core warmups w/theraband
WOD A
FRONT SQUAT
3 PAUSE FRONT SQUATS + 3 PAUSE BACK SQUATS
3 secs pause in the bottom of each rep
20 mins to build to a heavy 3 Pause FS + 3 Pause BS
-Aim for 4-5 working sets, starting at 60-65% of 1RM FS and building to 80-85%
-Rest 2-3 mins between working sets
WOD B
MIDLINE EXPRESS
3 Rounds for time:
10 Overhead squats 135/95lb
15 Burpees over bar
20 Toes to bar
—
-OHS should be UB first round
-Scale Burpees & TTB to 10-15 as neededACCESSORY
3 sets, easy pace:
10 DB upright rows
10 Crossover ‘WY negatives’
Max face up plank on GHD
20 Seated leg lifts over DB
