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

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