Date – Tuesday
Warm-up: 500m run
Mobility:
Roll quads / Glutes
90s Couch stretch
Banded hip capsule lunge
WOD A: (20 min)
Back Squat: (Rest 60-120 between 7 working sets as needed)
2 x 3 @ 80-85%
2 x 2 @ 85-90%
3 x 1 @ 90-100%
WOD B: For time:
1 x 750m Row,
Then 3 rounds of:
100’ sandbag walking lunge (Heavy/Light – front rack)
200’ farmers walk carry (2x 32/24kg)
3 rope climbs (12 Ring rows sub)
then…
1 x 750m Row
