WARM UP – MOBILITY
Big dynamic joint warm-up pre-squat hip / hamstring openers
Banded glute steps & Core activations
Review and warm-up w/ empty barbell: SDHP / Front rack lunge / Back squat
WOD A
BACK SQUAT X 5
Every 2 min x 8 sets:
5 Back squats @ 65-70% of 1RM across (or slightly heavier than wave 1 – May 30th)
—
Across means not building (unless you start under desired percentage)
Use the same or similar weight across all 8 sets
Keep mechanics, positioning perfect and bar speed high.
WOD B
THICC
7 Rounds for time:
10 Front rack lunges 95/65lb
10 Sumo deadlift high-pulls 95/65lb
ACCESSORY
2-3 rounds: rest as needed
8-10/leg Staggered stance double KB/DB Romanian deadlift
15-20 Goblet Cyclist squats (narrow stance, elevated heels)
12-15 GHD Hip extensions (weighed if possible)
