WARM UP – MOBILITY
Dynamic lower body warm-up, rotations, and pre-squat hip openers
2 rounds:
20 Lateral glute steps w/ red band
12-16 Alt. Bird dogs / Dead bugs
8-10 Front squats / Box squats
WOD A
Every 3 min x 5 sets:
7, 7, 5, 5, 5 Box back squat @3,1,X,1
Start at ~55-60% of 1RM back squat and build each set to a heavy set of 5.
Use a box/bench set up that puts you at or just above parallel
Use a wider that normal stance and sit back to the bench/box.
BOX BACK SQUAT X 5
WOD B
THE HULK
Complete AMRAP in 12 mins:
5 Front squats (155/105)
7 Box jumps (30/24)
9 Kettlebell swings (32/24)
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Front squats from the floor.
Scale loads/height as needed to keep sets challenging but safe.ACCESSORY
In as few sets as possible:
100 Banded good mornings + 100 Russian Twists (over + back = 1, use med ball or plate)
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Do the same number of Russian twists as good mornings each set. So if you start with 40 Good mornings do, 40 Russian twists, then move back to the GM’s, until you’ve completed 100 of both.
