WARM UP – MOBILITY

Dynamic joint rotations + stretches

2 sets: rest 30s between sets

20 secs each: side plank / side plank / front plank / hollow hold

2 sets: no rest between sets

10 Elevated heels glute bridges

10/side Banded glute steps

15 Air squats / 10 BB back squats

12-15 Band pull aparts

WOD A

Every 2:30 x 6 sets: (15 mins)

8, 6, 4, 4, 4, 4 Back squats

Start at approx. 50-55% of 1RM and build to ~75-80%. Keep reps quality and smooth today, not a 4RM

(Or aim to build a little heavier than the sets of 5, Nov. 24th)

BACK SQUAT X 4

BACK SQUAT X 5

WOD B

40 SOMETHING

Complete for time:

40/30 Cal row

Then, 5 rounds of:

8 Double Kettlebell front squats (2 x 24/16kg)

8 Chest to bar pull-ups

8 Box jump overs (24/20″)

then;

40/30 Cal row

Partner up and stagger a second heat by 3 min

ACCESSORY

2-3 Sets:

6-8 Bulgarian split squats /side (2 DB’s or KB’s held by your side)

6-8 Lateral lunges (hold single weight in goblet)

12-15/side Banded trunk rotations

– rest ~2 mins between sets

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