WARM UP – MOBILITY
** Setup a bar for front squats **
Dynamic lower body/squat warm-ups:

  • Leg swings, hip rotations, 90/90 windshield wipers etc.
  • Hip openers stretch, thoracic rotations, wrist stretches, glute activations

WOD A
FRONT SQUAT
E2MOM x 10 sets:

5-5-4-4-3-3-2-2-1-1 Front squats

  • Start at approx. 60% of 1RM front squat and build to a heavy single

WOD B
BB BULGARIAN SPLIT SQUAT X 10
1) 3 Super sets:
10/ side BB back rack Bulgarian split squats
10/side Staggered stance RDL’s (hold DB/KB’s)

  • rest 90 secs –

ACCESSORY
2) 3 Super sets:
10-15 Paloff press + 10-15 banded trunk rotations /side
40-60 Secs weighted plank

  • rest 60 secs –

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