Friday, 5 August, 2016
WARM UP – MOBILITY
12 mins pre-squat activation
Hip Circles
Glute Bridges
Plank Rotations
Dead Bugs
Cossack Squats
Banded Steps
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7 mins to warmup for WOD A
**20 mins total for activation and barbell warmup
WOD A
BACK SQUAT X 6
E3MOM x 4 sets: 6 Back Squats at 80% of your 1RM
If you haven’t been in for squat day the last week or two, aim for 4-5 reps, still at 80% ideally
WOD B
10 ALT. BARBELL LUNGES
Back rack position, step backwards, 5 per leg
E2MOM x 4 sets:
10 Heavy Alt. Barbell Lunges (5 each leg, back rack position, step backwards)
WOD C
BALLS OF FURY
200m Ball Run (same one you are using for wallballs)
30 Wallballs 30lb – 10′ / 20lb – 9′ slamball (2-3 sets max!)
200m Ball Run
20 Wallballs
200m Ball Run
10 Wallballs
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*This should be a sub 10 min workout so go at it fast and make sure you are scaling the wallball weight appropriately!
ACCESSORY
3 Rounds:
15-20 Weighted GHD Hip Extensions
30-40 secs Weighted Plank
