WARM UP – MOBILITY
1) 4 sets:
Row: 20 secs easy / 10 secs hard
–
2)
Hip circles, windshield wipers, hip openers
2 sets:
10-15 Banded pull throughs
6-8 Split squats /side
6-8 Hollow rocks
WOD A
BACK SQUAT
5 mins warmup, then; E2MOM x 10 sets:
10, 9, 8…1 Back Squats
Start at approx. 50% of your 1RM and make small jumps (3-5%) each set to build to a heavy but NOT max single by the end.
WOD B
LAUGH NOW CRY LATER
10 min AMRAP:
20 Front rack Bulgarian split squats 24/16kg
20 Russian KB swings 24/16kg
20 Tuck-ups
—-
– Hold KB in opposite arm for SS, 10/side split how you like
– Bring reps down to 15 as needed to keep moving
– Score = total reps
