WARM UP – MOBILITY
5 mins dynamic/hip openers
2-3 sets: banded glute warmups + jumping lunges

WOD A
BACK SQUAT X 8
16 ALT. STEP BACK LUNGES
E3MOM x 7 sets:
Sets 1-3: 8 Back squats
Set 4: *Rest/change weights*
Sets 5-7: 16 Alt. step back lunges

-Back squats at approx. 60-70%

WOD B
STUMBELINA
7 min AMRAP ladder 3-6-9-12…etc.
Front squats 115/75lb
Chest to bar pull-ups

Score = total completed rounds + reps

ACCESSORY
1)
Easy 5-10 min bike cool-down
Crossover recovery

2)
2-3 min couch stretch /side
2-3 min hip opener/pigeon /side

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