WARM UP – MOBILITY
(10-12 mins)
Dynamic hip / squat openers
Banded glute warmup
WOD A
BACK SQUAT
BACK SQUAT X 5
6-7 mins warmup, then:
E2MOM x 8 sets:
5 Back Squats @ 60-65% across

– The goal for today is volume with a relatively short rest
– You should keep the same or similar weight across, do NOT try to build to maximal weights
WOD B
THE HATEFUL EIGHT
With a partner, complete 8 rounds for time:
8 Double KB front squats 2 x 24/16kg
16 Toes to rings
8 KB facing Burpees

– Alt. complete rounds, 4 each
– KB FS: heavy but UB
– TTR: 2-3 sets, scale reps 8-12 as needed
ACCESSORY
3-4 super sets:
15-20 GHD weighted hip extensions
30-40 Banded g-mornings
– rest 60-90 secs –

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