WARMUP/MOBILITY
Choose 3 mins on either: bike, row or laps around the rig
—
Banded squat warmup
WOD A
Back Squat x 3
Back Squat E2MOM x 6 sets (12 mins)
Sets 1&2: 7 reps @ 65-70%
Sets 3&4: 5 reps @ 70-75%
Sets 5&6: 3 reps @ 75-80%
WOD B
Alt. EMOM x 16 mins (4 sets each):
50′ Double KB Front Rack Walking Lunges – heavy but UB
1-3 Rope Climbs 15′
15 Ball Slams 40/30lb
10-15 GHD Situps
Accessory
3 sets:
10-12 Powell Raises 3011 tempo
2-3 Crossover Plyo exercises each round
