WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch
Banded glute steps, core activations, squat warm-up drills
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Review and warm-up back squat w/ empty barbell
WOD A
Every 2 min x 8 sets:
4 Back squats 70-75% of 1RM across (or slightly heavier than wave 1 (9×4 – June 13th)
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Across means not building (unless you start under desired percentage)
Use the same or similar weight across all 9 sets
Keep mechanics, positioning perfect and bar speed high.
BACK SQUAT X 4
WOD B
LACTATE BATH
In teams of 4, complete 4 rounds for time “waterfall” style:
15/12 Cal Echo Bike (must be under 60s)
12 Dumbbell Front squats (2x 35/25)
80ft Sled push (110/70)
– Rest 2 min between rounds –
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Everyone starts on the bike, you can’t move forward until the person ahead of you is done.
P1, rest exactly 2 min after finishing sled push, rest of the team follows behind.
Team score when last teammate completes their last round.
ACCESSORY
3-5 Min Aerobic cool down and flush (Bike or Row at easy pace)
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2-3 rounds:
12-15 GHD Hip extensions
15-20 Straight leg lifts off bench (from hollow to 90 degrees with a small hip lift at the top)
20-30s/side Copenhagen plank hold
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and/or
Roll out: Quads, Glutes, Hamstrings, Calves
Stretch: 60-90s each/side: Spiderman lunge, Pigeon, Couch, Straddle
