WARM UP – MOBILITY
Dynamic lower body + core warm-ups and activations
Pre-squat hip openers
WOD A
BACK SQUAT
BACK SQUAT X 4
6-7 mins to warmup, then E3.5MOM x 4 sets:
4 Back Squats, building: 67.5%, 72.5, 77.5%, 82.5% (Percentages of 1RM)
*All sets should be makable, so adjust % on the last set if neededWOD B
Complete 3-4 sets in remaining class time:
8/leg Elevated feet split squats @3,1,X,1 (8R, then 8L, not alternating)
15-20 Weighed sit-ups (anchored feet, hold a D-ball or Dumbbell on your chest)
25-30 Banded good mornings
– rest ~2min between rounds –
—
For the split squats, elevate both feet on plates so that when your back knee is just off the ground your front hip crease is just below parallel. (1-2 bumper plates)
Optional Conditioning
TRIPPED UP
Complete for time:
50-40-30-20-10 Doubleunders
25-20-15-10-5 Double Dumbbell squats (50/35)
