WARM UP – MOBILITY
4-5 mins Dynamic running laps / lower body dynamic stretches
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With a light-moderate KB:
2 rounds:
15-20 Russian swing / KB swing
10-12 Goblet squats / Alt. Goblet Cossack squats
12-15 Glute bridges / 6-8/side SL Glute bridges
12-16 Alt. Dead bugs / Alt. Bird dogs
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Review back squats and spotting procedure and warm-up for WOD A
WOD A
Every 2:30 x 7 sets: (17.5 mins)
5,3,2,1,1,1,1 Back squats
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Start at approx. 65% of 1RM and build to ~90-100%.
Build by feel, aim for a few quality heavy singles. If you haven’t been squatting regularly then don’t stress about hitting a 1RM, max out at ~90-95%.
(Or aim to build a little heavier than the sets of 2, two weeks ago)
BACK SQUAT
BACK SQUAT X 2
WOD B
THE HULK
Complete AMRAP in 12 mins:
5 Front squats (155/105)
7 Box jumps (30/24)
9 Kettlebell swings (32/24)
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Front squats from the floor.
Scale loads/height as needed to keep sets challenging but safe.
ACCESSORY
3 Supersets:
12-15/side Banded staggered stance trunk rotations
15-20 Hollow leg raises + hip lift off a bench
– rest ~60 secs
and/or:
5 min bike cool-down/flush
2 min Couch stretch /side
2 min Hip opener lunge/pigeon pose /side
