WARM UP – MOBILITY
** Grab a red band, setup a barbell in a rack **
5 mins Pre-squat hip openers
Core activation, banded glute warmups, band dislocates / OHS prep
–
BB OHS and front squats
6-7 mins to warmup front squats
WOD A
FRONT SQUAT
FRONT SQUAT X 5
Front squat E3MOM x 4 Sets:
5 Front squats @ 70/75/80/85%
—
– Weights should be approx. 5% heavier than first week of cycle (Oct 21st)
WOD B
NANCY
5 Rounds for time:
400 Meter Run
15 Overhead Squats 95/65lb
—
– Sub run for 400m row, ski or 1km bike
ACCESSORY
2-3 Sets, easy pace:
8-12 Powell raises /side
8-12 Off-the-knee external rotations /side
