WARM UP – MOBILITY
(10-12 mins)
Dynamic hip / squat openers
Banded glute warmup
WOD A
BACK SQUAT X 5
BACK SQUAT
6-7 mins to warmup, then E3.5MOM x 4 working sets:
5 Back Squats, building
Percentages of 1RM: 65/70/75/80%
*All sets should be makable, so adjust % on the last set if needed
WOD B
In the remaining time in class, complete 3-4 super sets:
8 BB Good mornings + 8 Split squats /side
15-20 Banded glute bridges
– rest 1:30-2 mins –
—
– Perform a 3 sec negative on every BB rep
– SS: knee should hover just above the ground, don’t hit the floor
– Take BB’s from floor to allow racks to be used for glute bridges
Optional Conditioning
BUCKLED
18-15-12-9-6 reps for time
Cal row
DB squats 2 x 50/35lb
