WARM UP – MOBILITY
** Grab a red band, setup a barbell in a rack **
5-7 mins: Dynamic joint rotations + pre-squat hip openers

Banded glute steps, Core activations, Banded front rack stretch

6-7 mins to warmup front squats to starting weight

WOD A
FRONT SQUAT X 4
Every 3 min x 4 sets: 4 Front squats @72.5, 77.5, 82.5, 87.5%

  • 5% heavier than 4×4 on Nov. 4th
  • If you haven’t been following the FS cycle then bring sets down by 5% or go by feel building to a heavy 4.

WOD B
3 supersets:
6-8/leg Back rack Bulgarian split squats @3,1,X,1
12-15/side Banded pallof press

  • rest 60-90s between sets

WOD C
3 supersets:
10-12 Goblet (or Double KB front rack) Cossack squats (Alternating 5-6/leg)
12-15/side Banded half kneeling trunk rotations (outside knee forward)

  • rest 60-90s between sets

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