WARM UP – MOBILITY
Dynamic joint rotations, hip circles, cat-cows, iron crosses etc.
Pre-squat hip openers / ankle stretches etc.
–
Tech / Warm-up back squats
Review spotting / failing protocols
WOD A
BACK SQUAT
25 mins to establish a 1RM back squat
—
Rest as needed between sets, but give yourself ~2.5-3 min between heavy single attempt.
Build by feel or follow a rep scheme similar to:
12-15 Empty barbell
8-10 @ 40-50%
6-8 @ 50-60%
4-5 @ 65-70%
3 @ 75%
2 @ 80%
1 @ 85, 90, 95, 100, 100+%
WOD B
DOUBLE BALLER
EMOM x 8 min:
30 doubleunders + ARMAP Wallballs
—
Score is total number of WB completed in the 8 rounds
Scale DU’s so every set is under 30s
ACCESSORY
3 rounds: rest as needed between rounds
12-15 GHD Hip extensions (weighted if possible)
20 Dumbbell plank drag throughs
30 Russian twists (dumbbell, plate, or med ball)
