WARM UP – MOBILITY

Dynamic joint warm-up + pre squat stretch

Blue band glute + core activations

Tech: Box squat + practice 12-15 reps with an empty barbell

WOD A

Every 3.5 min x 4 sets:

Box back squat @3,1,X,2 tempo

10-10-8-8 reps (Go by feel with the loading, but a suggested starting weight would be ~50-55% of 1RM)

Squat with wider than usual stance and sit back to a bench or box that is at or just above parallel.

Keep tempo, mechanics and speed on the drive up a priority, no slow grinding reps.

WOD B

RETURN OF THE MEDBALL

Complete 4 rounds for total reps completed: (16 min)

45s AMRAP Wallballs (20/14)

– 15s rest –

45s AMRAP Ballslams (30/20)

– 15s rest –

45s AMRAP Russian Twist (30/20) (over + back = 1)

– rest 1:15 –

604 at home: Sub light thruster for wallballs and Dumbbell/Odd object ground to overhead for the ball slams

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