WARM UP – MOBILITY
5-7 mins running/dynamic
2 sets:
5 Bulgarian split squats /side (plyo rd.2)
10 Alt. lateral skater jumps
WOD A
6 X 1 1/4 FRONT SQUATS + 6 X 1 1/4 BACK SQUATS
-Rack bar after FS, take 5-10 secs then re-rack for BS
4 X 1 1/4 FRONT SQUATS + 4 X 1 1/4 BACK SQUATS
E3MOM x 4 sets (12 mins)
Sets 1&2: 6+6
Sets 3&4: 4+4
—
-Start @ approx. 50-55% of 1RM front squat and build as needed
WOD B
4 sets:
5 Plyo Bulgarian split squats /side
10 Alt. lateral skater jumps
-rest 60 secs-
—
-Split squats: hold DB’s by side
-Jumps: hold one DB in goblet position as needed
WOD C
Slammy Wally Bally
For total reps (9 mins)
1) 4 sets:
20 secs Wallballs 20/14lb
-rest 10 secs-
20 secs Burpees
-rest 10 secs-
-rest 60 secs-
2) 4 sets:
20 secs Ball slams 40/30lb
-rest 10 secs-
20 secs Burpees
-rest 10 secs-
—
-Score = total combined reps
-Half the class start on pt.1 half on pt.2
ACCESSORY
5-7 mins bike cool-down/flush
Couch stretch & hip opener lunge x 2-3 mins /side
