WARM UP – MOBILITY
4-5 mins Dynamic running laps
Hip / Hamstring / Squat stretches
Core / Midline / Hip activations drills and front / back squat prep
WOD A
5 mins to warm-up to starting weight, then:
Every 3:30 min x 6 sets:
3 front squat + 6 back squats @ 80-85% of your 1RM front squat
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The goal is to complete as many working sets in the desired rep range as possible.
Build as needed, but don’t start light and make big jumps in attempt to max out.
3/6 FRONT SQUAT/BACK SQUAT
WOD B
GIDDY UP!
8 min AMRAP:
4 Dumbbell Devil press (50/35)
8 Alt. Dumbbell box step ups (24/20 – hold both DB’s in farmers carry)
4 Burpee box jumps (24/20″)
ACCESSORY
2-3 rounds: rest as needed
12-15 Knee banded “TKE” cyclist squats (Elevated heels or Slant board, BW or Goblet load)
12-15 GHD Hip extensions (weighted if possible)
20-30s/side Side plank hold (weight on hip if possible)
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For “TKE” squats have a thin band behind both knees and looped around a post. Band pulls knees forward in the squat and your quads are working against the band at “terminal knee extension”
