DATE – Monday
Warm-up: 500m run or row
Mobility: 6-8 min
Roll out quads, hips and glutes + pre-squat hip opener lunge
WOD A) (20 mins) Back Squat: 3, 2, 1, 3, 2, 1
(80%, 85%, 90%, 85%, 90%, 95%)
WOD B)
Partner WOD:
Alternate complete sets with your partner (3 sets each), then move on to the next movement.
6 x 10 Sandbag back squats (heavy/light) (3 alternating sets of 10 each)
6 x 30 Doubleunders
6 x 15 Russian Kettlebell swings (32kg/24kg)
6 x 10 Russian twist (30/20 slam ball) (over + back = 1)
6 x 50’ Sandbag lunge (front rack)
