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

-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-

-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

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