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)

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