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
