DATE – Thursday



5 mins Dynamic: high knees, butt kicks, lateral lunges etc.

High box step ups (Ideally hip crease below knee) 2×5 each leg – slow & controlled; focus on knee, hip & torso position.


Mobility) Hip capsule external/internal rotation led down with feet against a wall


WOD A) HBBS: 5×5 @ 70-75% of 1RM


WOD B) 3 Rounds for time (15 min cap):


20 Walking Lunges w/sandbag in front rack – heavy/light (sub for slamball)

20 GHD Situps (V-sits if you are new to GHD)

20 Box Jumps 24/20”


WOD C) Hip flexor stretch and/or mob with lacrosse ball post-wod