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 8
E3MOM x 4 sets:
10/10/8/8 Front squats @ 55/60/65-70%
—
– Get progressively heavier but each set should be makable
– Front squat 1RM measure added for reference
WOD B
E3MOM x 4 Super sets:
6 Back squats @ 32X1 tempo
12 DB step back lunges
—
– Choose a suitable weight for the back squats that allows for tempo. In and around your FS finishing weight (or slightly less) should be a good place to start
ACCESSORY
3-4 Super sets:
6-8 Plyo Bulgarian split squats /side
12-15 Banded shoulders elevated hip thrusts
– 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
