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
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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)
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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”
