WARM UP – MOBILITY
Banded glute/squat warmup
–
2 rounds:
2 rope lowers/pulls
10-15 sec hollow rock
2 Wall walks
10 Alt. jumping lunges
WOD A
BACK SQUAT X 10
Alt. E90SECS x 3 sets of each (13.5 mins)
1) 10 Back squats
2) 2-3 Rope climbs
3) 8-12 Handstand push-ups
—
-Go by feel on the BS today, the goal isn’t to establish a 10RM though, keep reps smooth! Approx. 60% of 1RM
-Any style for RC & HSPU – choose a challenging but sustainable progression
-Get into groups of 3 and start on different stations, trade off on RC’s as needed
WOD B
JUICY DOUBLES
3 rounds for time:
15 DB thrusters 2×50/35lb
45 Double unders
—
-This WOD should be a challenging sprint!
-Use a DB weight that you can get through 15 in 1-2 sets
-Keep DU’s to less than a min, or 2x singles within the same time frame
Optional Conditioning
EMOM x 10 sets:
10/7 Cal bike (less than 40-45 secs)
