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 –

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