WARM UP – MOBILITY
Dynamic running / lower body warm-ups
Pre-squat hip rotations / core activations / openers
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2 rounds:
10 KB swings (light/moderate weight)
8 Goblet squats
20s Side planks rotations/side
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Review and warm-up front squats
WOD A
FRONT SQUAT X 6
Every 3 min x 5 sets:
Front squat:
10 @ 55%
8 @ 60%
6 @ 65%
6 @ 70%
6 @ 70-75% (go by feel for a heavy but makable set of 6)
WOD B
MONDAY GRINDIN’
Complete 4-5 working sets:
8 Double KB cleans + 8 Double KB front rack lunge steps (building to a heavy but unbroken set)
80′ Sled push (heavy but no stopping on 40ft lengths)
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– Cycle through in groups of 3-4, resting approx. 2 mins between sets, or as long as it takes for everyone to get through.
– Score = Heaviest KB weight used (kgs) + Weight on the sled (lbs)
ACCESSORY
2-3 rounds: rest as needed
12-15 Goblet cyclist squats (narrow stance / elevated heels)
20-30 Dumbbell plank drag throughs (10-15/direction)
30-40 Banded glute steps (15-20 each direction – theraband around knees or thin band around feet)
