DATE – Thursday
Warm-up:
Dynamic lengths
Banded side steps
Glute clamshells + single leg bridges
Plank hold w/ thoracic rotations (straight arm)
Mobility: Pre-Squat hip opener with foot on bench or box
WOD A) Squat Cycle – Week 4 / Day 2: (25 min)
4 x 4/8 @ 90-95% of Monday’s weight
(4 sets of 4 front squats, followed immediately by 8 back squats. Use 90-95% of the load used on Monday, or use 80% of 1RM FS if Monday was missed)
(Rest 4-5 min between sets)
WOD B) 3 rounds – NFT: (Remaining class time)
100’ Sandbag Walking lunge (front rack)
15-20/side x Barbell side bends (Slow and controlled)
45-60s FLR (Front lean on rings)
(Rest 45-60s between movements)
