WARM UP – MOBILITY
8-10 mins hip openers + banded squat warmup
WOD A
BACK SQUAT
In 25 mins complete 8 back squat working sets:
1) 5 reps @ 65-70%
2) 4 reps @ 70-75%
3) 3 reps @ 75-80%
4-5) 2 sets of 2 reps @ 80-85%
6-8) 3 sets of 1 rep @ approx. 90%
—
-Rest 1:30-2 mins on the lighter sets, and 2:30-3 mins on the heavier sets
-You don’t necessarily need to keep building when you get to the singles, just get under some heavy weight with no failure
WOD B
3 sets, not for time:
8 single arm KB forward lunges /side
8 single leg KB RDL’s /side
8 double KB front squats
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-Rest 20-30 secs between movements, and 1:30-2 mins between sets
-Hold KB in opposite hand on lunges and RDL’s
WOD C
3 sets, 15-20 reps per movement:
KB oblique side bends + 100′ carry /side
Toes to bar
Banded oblique rotations
GHD sit-ups
—
-Rest 20-30 secs between movements, and 1:30-2 mins between sets
-Scale reps to 10 where needed
