WARM UP – MOBILITY
Big hips and thoracic warmup:
Hip rotations, 90/90’s, cat-cows, hip opener lunge + rotations etc.
Glute, core & squat activations
WOD A
BACK SQUAT X 8
E3MOM x 4 sets:
15/12/10/8 Back squats
Start squats at approx. 50% of 1RM and build as needed. Sets should all be challenging but not maximal
WOD B
B1) 3 Super sets:
8-10 BB back rack Bulgarian split squats /side
12-15 Single leg banded hamstring curls /side
rest approx. 90 secs –
B2) 3 Super sets:
8-10 Goblet side lunges /side
12-15 Single leg foot elevated hip thrusts /side
rest approx. 90 secs –
