WARM UP – MOBILITY
Set up a barbell in a rack
Big dynamic joint warm-up rotations and full body stretch (hips, hamstrings, pecs)
Warm-up/review: Back squat / Push-up & Deadlifts / Dips
5-7 mins to warm-up for WOD A1
WOD A
A1) 10 min EMOM (5 sets of each)
1) 5 Back squats (start at ~60-65%)
2) 8-15 Push-ups
—-
Build as needed on back squats but make them all smooth and unbroken working sets, don’t max out!
Aim for unbroken sets on the push-ups, pick a # and challenge you think you can maintain across the 5 rounds.
BACK SQUAT X 5
— Rest 5 min —
A2) 10 min EMOM (5 sets of each)
1) 5 Deadlifts (start at ~60-65%)
2) 8-12 Ring dips / Bar dips / bench dips
Same idea as A1, build as needed and keep DL smooth and unbroken.
DEADLIFT X 5
WOD B
In remaining class time, work through 3 sets of:
6-8/leg Staggered stance good mornings
12-15 Heels elevated narrow stance cyclist squat (goblet hold)
20-30 Banded tricep press downs
- rest 60-90s between sets
