WARM UP – MOBILITY
Dynamic joint warm-up, hip rotations, pre-squat hip openers
2 rounds:
15-20 Banded glute steps (red band around feet)
8-10 Air squats / Barbell Back squats @3,1,X,0
10-15 Hollow rocks / Deadbugs
Tech: Back squat and review tempo, breathing and bracing etc.
WOD A
Every 3 min x 5 sets:
6, 6, 4, 4, 4 Back squat @3,3,X,2
Start at a light-moderate weight or ~55-60% and build as needed to a heavy set of 4, where ideal positioning and tempo is maintained throughout.
*If you completed the 5,5,3,3,3 on July 13th (2 weeks ago), attempt to use the same or similar weights today. Measure added for reference.
PAUSE BACK SQUAT X 4
PAUSE BACK SQUAT X 3
WOD B
Every 2:30 mins x 4 rounds:
14, 12, 10, 8 Back rack barbell lunges (start moderate and build each set to a heavy 8)
BACK RACK BARBELL LUNGE X 8
4/Leg alternating – step forward or backwards permitted
WOD C
In remaining class time, work through 3 supersets of:
12-15 Banded knee forward Goblet squat (red band behind knees + KB or DB to load)
20-25 Banded good mornings (Green band or more)
- Rest ~90s between rounds
