WARM UP
8-10 mins dynamic
Running drills, broad jumps etc.
Hip openers, iron cross / scorpions
Banded glute activation
Running drills, broad jumps etc.
Hip openers, iron cross / scorpions
Banded glute activation
WOD A
Back Squat
1 Rep Max Test
E2MOM x 5 sets
Set 1: 6 reps @ 65%
Set 2: 4 reps @ 75%
Set 3: 2 reps @ 85%
Set 4: 1-2 reps @ 90%
Set 5: 1 rep @ 93-95%
Set 1: 6 reps @ 65%
Set 2: 4 reps @ 75%
Set 3: 2 reps @ 85%
Set 4: 1-2 reps @ 90%
Set 5: 1 rep @ 93-95%
E3MOM x 3 sets
Back Squat x 1 rep @ 101+%
*Set a new 1 RM*
Back Squat x 1 rep @ 101+%
*Set a new 1 RM*
WOD B
Sled – Burpee – Ball Slam
In teams of 3, complete 10 Rounds each (20 min cap)
100’ Sled Push 55/35lb
+
8 Burpees (Rds: 1, 3, 5, 7 & 9)
8 Ball Slams 40/30lb (Rds: 2, 4, 6, 8 & 10)
*Next person can go as soon as sled is back*
