WARM UP – MOBILITY
2 rounds:
50ft Bear Crawl
50ft Duck walk
25ft Sampson Lunge + 25ft Cossack Squats/Lateral lunges
5 x Wall facing Squats (@5,2,1,1)
2 x Wall walks
12-15 x Red band presses
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Pre-squat hip opener lunge 60s-90s/side
WOD A
BACK SQUAT X 5
5-6 min to warm-up to working weight, then;
Every 3 min x 5 sets:
5 x Back squats @ 80% of 1RM across all sets (if you haven’t hit the past few weeks of Squats, try to keep the weight at 80% but do then do 3-4 reps instead)
– Rest 15-20s –
5 x Strict HSPU (Build to a challenging set of 5 – add deficit if possible)
– Rest the remainder of the 3 min –
WOD B
BALLS TO THE WALLS
Complete 5 rounds for total number of Wallballs completed.
In 90s complete:
10 Burpees
then AMRAP Wallballs (20/14lb) in remaining time.
– Rest 90s –
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Athletes can partner up on a ball/wall space and alternate 90s intervals
(15 min)
ACCESSORY
2-3 rounds:
6-8 x Bulgarian Split squats
10-12 x Seated Dumbbell Presses
45-60s x FLR (Front plank on rings)
