DATE – Monday


Warm-up: 2 rounds NFT:

50’ Sampson lunge

8 x KB Goblet squats w/ 3s hold at the bottom (active position/light KB)

8 x Glute Bridge (3s Hold at top)

10 x Single leg lowers (start with both legs straight up) (5R/5L)

20-30s Handstand hold or wall walk


Mobility: Pre squat hip opener sequence


WOD A) Week 2/Day 1 – Front Squat/Back Squat cycle (22 mins)

Complete 3 sets of 7 FS + 13 BS at 70% of 1RM Front Squat

(Rest 4-5 min between sets)


WOD B) For time:


30 – 20 – 10 reps of:

Shoulder to Overhead (95/65lbs)

Ab-mat Sit-up

Lateral two foot jumps over barbell