WARM UP – MOBILITY
5-7 mins hips and thoracic openers
Banded glute warmups w/theraband
WOD A
FRONT SQUAT
4 FRONT SQUATS + 4 BACK SQUATS
Complete 4 FS, rack the bar and take 5-10 secs, then complete 4 BS
E3MOM x 5 sets:
4 front squats + 4 back squats
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-Start at approx. 60-65% of 1RM FS and aim to build to 75-85%, the 4 front squats should feel like a 4RM
WOD B
4 super sets:
6 Russian box step-ups /side
6 Side lunges /side
-rest approx. 60 secs-
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-Hold DB’s by sides on step-ups
-Hold DB in goblet position on lunges
Optional Conditioning
8-10 sets, rest 1:1
Choose which machine you hate the most and complete all sets there!
200m Row or Ski
400m Bike
*Aim for a hard but consistent pace
