WARM UP
2 rounds:
10 x Goblet squats
10 x Ring Rows
10 x Single arm overhead walking lunge (5R/5L)
5 x Straight leg sit-ups + hamstring stretch
5 x Straddle rollouts
10 x Goblet squats
10 x Ring Rows
10 x Single arm overhead walking lunge (5R/5L)
5 x Straight leg sit-ups + hamstring stretch
5 x Straddle rollouts
MOBILITY
Pre-squat hip opener
Thoracic rotations
Thoracic rotations
WOD A1
Back Squat
Every 2 Minutes:
Set 1 – 6 @ 65%
Set 2 – 4 @ 75%
Set 3 – 2 @ 80%
Set 4 – 2 @ 85%
Set 5 – 1 @ 90%
Set 6 – Rest
Set 7 – Start WOD A2
Set 1 – 6 @ 65%
Set 2 – 4 @ 75%
Set 3 – 2 @ 80%
Set 4 – 2 @ 85%
Set 5 – 1 @ 90%
Set 6 – Rest
Set 7 – Start WOD A2
WOD A2
Back squat x Max reps @ 80% of 1RM
Max 1 breathing cycle at the top of each lift
exhale, inhale, brace and descend
exhale, inhale, brace and descend
WOD B
15 MINUTE AMRAP Row-Lunge-T2B-HSC-MU
50 Cal Row
40 Walking lunge steps (sandbag)
30 Toes to Bar
20 Hang squat cleans (135/95lbs)
10 Muscle-ups
40 Walking lunge steps (sandbag)
30 Toes to Bar
20 Hang squat cleans (135/95lbs)
10 Muscle-ups
Sub for Muscle Ups:
Jumping M/U transitions
Jumping bar M/U
5 sets of 3 strict pull-up, 3 dips
Sandbag in back rack position
