WARM UP – MOBILITY
Hip circles/rotations & cat-cows
Hip opener lunge w/ rotations
–
3 Sets at a quick pace, 8-10 reps each:
KB swings
Jumping squats
Hollow rocks
WOD A
BACK SQUAT X 4
Back squat E3MOM x 5 sets:
8@65%
6@70%
3×4@75-80%
—
– Aim to use the same or more weight that you used for the 3’s we did on May 26th (measure added for reference)
BACK SQUAT X 3
WOD B
GRAPEJUICE
E3.5MOM x 4 Sets (14 mins)
8 Back rack Bulgarian split squats /side
16 KB swings
32 Double-unders
—
– Record heaviest weight used on split squats
– No set Rx on KB swings, go as heavy as you can remain UB with
– DU’s less than 30-40 secs
ACCESSORY
3-4 Sets:
10 BB or banded hip thrusts w/ 10 secs hold on last rep
30-40 secs heavy weighted plank
– rest 60-90 secs –
