DATE – Friday Front squat / thruster / WB (quad) / Single Leg



50’ High knees, 50’ butt kicks x 2 sets

Banded steps right/left/front/back x 10 each direction, good morning x 10 reps, glute bridge x 10 reps (band is tripled up and stays looped around legs for each exercise) x 1 set

Split Squat x 6 reps each leg – slow and controlled x 2 sets


Mobility) Couch Stretch x 60 secs each leg


WOD A) (18 mins) Back Squat: 5×3 – heavy as possible 75%+ 1RM


WOD B) 10-8-6-4-2 reps for time:


Hang Squat Clean 155/105lb

Box Jump 30/24”

*200m Run between rounds