WARM UP – MOBILITY
Hip circles / rotations
Wide stance glute bridges, dead bugs, leg raises
–
Box squat prep/tech:
10 BB Sumo stance good mornings
10 BB Box squats
WOD A
BOX BACK SQUAT X 5
15 mins to build to a heavy set of 5 box back squats
—
– Try to get lots of building sets in here, aim for a set every 1:30-2 mins
WOD B
LEGLESS
3 Rounds (18 mins)
1 min: 40′ Backwards sled drag + 40′ sled push 90/45lb
– 30 secs rest –
1 min: Echo bike
– 30 secs rest –
1 min: 2 Alt. front rack sandbag lunges + 2 squats 60/40lb
– 30 secs –
1 min: Leg raises
– 30 secs rest –
—
– Score = total reps:
Every cal is a rep, every 40′ sled is a rep, every time through the 2+2 sandbag combo is a rep, each leg raise is a rep
ACCESSORY
3 Super sets:
8-12 GH raises
12 Sumo stance BB good mornings
– rest 1:30-2 mins –
