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 4 min x 5 sets:

4 front squat + 8 back squats @ 70-75% of your 1RM front squat

The goal is to complete as many working sets in the desired rep range. If you need to build up a bit, that is fine, but don’t start light and make big jumps in attempt to max out.

4/8 FRONT SQUAT/BACK SQUAT

Complete 4 Front Squats, re-rack the bar and then complete 8 Back Squats after 2-3 breaths

WOD B

FULL TILT

Complete 10 rounds for time:

5 Burpees

10 Wallballs (20/14 – 10/9ft)

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)

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”

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