WARM UP – MOBILITY
Dynamic full body
Banded glute/core/squat warmup
WOD A
BACK SQUAT X 2
BACK SQUAT X MAX REPS @ 70% OF 1RM
Back squat E2.5MOM x 6 sets:
Sets 1-5: 2 reps @ 80-90%
Set 6: 1 x max reps @ 70%
—
-Sets 1-5: build to a heavy double without failing
-Set 6: if you don’t have a 1RM, choose a weight that you can get approx. 8-12 reps at
WOD B
LEGGY-SHOULDERY-GLUTEY
For time:
27-21-15 goblet squats 32/24kg
21-15-9 handstand push-ups
15-12-9 deadlifts 315/205lb
—
-DL no more than 70-75% of 1RM
-Reduce reps as needed to keep moving
ACCESSORY
3 sets at an easy pace:
8-12 hip extension + GH raise
20-30 secs L-sit
40-60 secs banded plank
