WOD A

Dynamic joint rotations and lower body and core warm-ups

Banded glute steps, banded front rack stretch

Weight plate squat warm-up: 1 round:

Heels-elevated T-Spine Rotations x 3/side holding ankle

Heels-elevated T-Spine Rotations x 3/side upright torso

Heels-elevated Flex and Extend x 6-8 reps

Front Foot Elevated Split Split Squats x 6-8/side

Plate Elevated Cossack Squats x 6-8/side

Tempo Plate Squats x 6-8 reps @ 33X1

Review/tech: front & back squat

WOD A

5 mins to warm-up to starting weight, then:

Every 4 min x 5 sets:

4 front squat + 8 back squats @ 75-80% of your 1RM front squat

The goal is to complete as many working sets in the desired rep range. If you completed this last week then aim for 3-5% heavier across each set, if you did not do this last week them aim for 70-75% of 1RM FS.

If you need to build up a bit, that is fine, but don’t start light and make big jumps in attempt to max out.

4/8 FRONT SQUAT/BACK SQUAT

Complete 4 Front Squats, re-rack the bar and then complete 8 Back Squats after 2-3 breaths

WOD B

MONDAY GRINDIN’

Complete 4-5 working sets:

8 Double KB cleans + 8 Double KB front rack lunge steps (building to a heavy but unbroken set)

80′ Sled push (heavy but no stopping on 40ft lengths)

– Cycle through in groups of 3-4, resting approx. 2 mins between sets, or as long as it takes for everyone to get through.

– Score = Heaviest KB weight used (kgs) + Weight on the sled (lbs)

Optional Conditioning

TABATA BIKE

ACCESSORY

Durante core:

4-5 rounds for quality:

10 Hollow Rocks

10 V-Ups

10 Tuck Ups

10 second Hollow Hold

– 1 minute Rest between rounds

Reduce all reps/secs as needed to remain unbroken through most sets

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