WARM UP – MOBILITY
Big dynamic joint warm-up and pre-squat hip openers
Blue band glute / hip / core activations
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Review back squat technique, spotting / failing etc.
WOD A
BACK SQUAT
25 mins to establish a 1RM back squat or heavy single for today.
Build by feel or follow a rep scheme similar to this:
8-10 @ 40%
6-8 @ 50%
2 x 3-5 @ 60-70%
2 x 2-3 @ 70-80@
1-2 x 80%
1 @ 85%
1 @ 90%
1 @ 95%
1 @ 100%
1 @ 102%+
WOD B
50 CAL ECHO BIKE FOR TIME
Rest till recovered from the back squats (but not completely cooled down), start on an even min as soon as there is a bike free.
ACCESSORY
3 rounds: rest as needed
12-15 GHD hip extensions (BW or weighted)
15-20 Banded “quad” goblet squats (red band around a post, looped behind each knee)
20-30 Hollow rocks
