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
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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
