WARM UP – MOBILITY
** Grab a red band, setup a barbell in a rack **
5-7 mins: Dynamic joint rotations + pre-squat hip openers
Banded glute steps, Core activations
6-7 mins to warmup front squats to starting weight – after each warmup set of FS, immediately do a few back squats to get position warmed up for WOD B
WOD A
FRONT SQUAT
FRONT SQUAT X 4
Every 3 min x 4 sets:
4 Front squats @72.5, 77.5, 82.5, 87.5%
- You can go by feel here, you don’t have to stay strict with the percentages, especially if you haven’t been squatting much lately. Bring sets down by 5% or just go by feel building to a heavy 4
WOD B
BACK SQUAT X 10
E3MOM x 3 sets:
10 Back squats
- Start at roughly your first FS starting weight, or maybe a little lighter if needed. You can keep the same weight across on BS or build
WOD C
BB BULGARIAN SPLIT SQUATS X 8
31X1 tempo
3 Super sets:
8-10 Back rack Bulgarian split squats
8-10 Banded side steps /side
ACCESSORY
3 Super ets:
Max side plank /side (cap at 60 secs)
40-60 secs Weighted front plank
- rest 60-90 secs –
