WARM UP – MOBILITY
Dynamic lower body/core warm-ups and dynamic stretches
Blue banded glute/hip activations and squats
WOD A
BACK SQUAT
22 mins to establish a heavy single or new 1RM back squat
Build by feel or follow this suggested rep scheme: rest as needed, but make sure you have enough time for your heavy singles.
Set 1 – 45% x 8-10
Set 2 – 55% x 6-8
Set 3 – 65% x 5
Set 4 – 75% x 3
Set 5 – 85% x 2
Set 6 – 90% x 1
Set 7 – 95% x 1
Set 8 – 100% x 1
Set 9 – 102% x 1 (New PR)
Set 10 – 105% x 1 (New PR)
WOD B
SPICE UP YOUR LIFE
Complete for time:
500m Ski erg
50 Kettlebell swings (24/16kg)
500m Row
50 Wallballs (20/14)
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Stagger the start as needed on the Ski ergs.
ACCESSORY
3 rounds: rest as needed
8-12 Goblet Cossack squats
6-8/leg Single leg Romanian deadlift @3,1,1,1
30-45s/side Half kneeling banded Pallof hold (inside knee is down)
