WARM UP – MOBILITY

Big dynamic joint warm-up and pre-squat hip openers

Blue band glute / hip / core activations

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

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