WARM UP – MOBILITY
Quick dynamic joint warm-up, then;
2 rounds w/ a light/moderate KB:
10 Russian KB swings (1) / Full swings (2)
10 Alternating step back lunges (1) / Goblet Cossack squats (2)
10 Pause Goblet squats (1) / No pause (2)
– 30-45s/side hip opener stretch of your choice between rounds –
WOD A
BACK SQUAT X 10
20 mins to warm-up and complete 3 working sets of 10 back squats.
Working sets should all be heavy but not a max effort (avoid going to failure).
Aim for 60-65% of your 1RM BS for all 3 sets.
Rest 3-4 mins as needed between working sets.
WOD B
FRONT RACK LUNGE X 10
Complete 3 rounds:
10 step back front rack lunges (40-50% of 1RM front squat)
– rest 30s
10 Dumbbell box step overs (heavy but unbroken, alternating step-up leg)
– rest 30s
15-20 Wallballs (your choice of height/weight/reps, challenging but unbroken)
-rest 2 min between rounds-
—
Partner up and follow your partner through, stagger as needed to share equipment.
Optional Conditioning
5-7 rounds on the Echo Bike:
20s sprint (85-90% effort)
– Rest / walk 1:40 between rounds –
ACCESSORY
3 rounds: rest as needed
6-8/leg Single leg RDL (hold KB or DB in opposite hand)
12-15/side Half kneeling banded oblique rotations (red band, rotate towards front knee)
45-60s plank hold (weighted if possible)
