WARM UP – MOBILITY
Big hips and thoracic warmup:
Hip rotations, 90/90’s, cat-cows, hip opener lunge + rotations etc.

Glute, core & squat activation

WOD A
BACK SQUAT X 8
E3MOM x 4 sets:
12/10/8/8 Back squats

– Start squats at approx. 50-60% of 1RM and build as needed. Sets should all be challenging but not maximal, try to build from 2 weeks ago.

WOD B
THICC THIGHS SAVE LIVES
E2.5MOM x 4 Super sets:
8-12 Double KB front squats
12-15 Single leg banded hamstring curls /side

– Try to go heavy and challenge yourself on KBFS; record total weight used (e.g. 2 x green’s = 48kg)

WOD C
4 sets:
20 secs Hip thrusts
– 10 secs rest –
20 secs Lateral skater jumps
– 10 secs rest –

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