WARM UP – MOBILITY

1) 10 mins dynamic hip openers and squat prep (warmup some hip thrusts and side lunges in prep for WOD B)

2) 5 mins to warmup back squats for WOD A

WOD A

BACK SQUAT X 15

E3MOM x 3 sets (9 mins)

15 Back squats @ 20X1 tempo

– Light to medium weights today, sets should be challenging but shouldn’t be a 15RM!

604 at home:

– Perform squats with whatever weights your have. Up the reps to 20 if needed

WOD B

Alt. E2MOM X 3 sets of each (12 mins)

1) 15-20 Barbell hip thrusts

2) 20 Alt. side lunges

– Shoulders elevated on a bench for hip thrusts, double up a big mat between hips and barbell for comfort.

– Hold a DB / KB in goblet position for side lunges

604 at home:

– Elevate shoulders on sofa, add weight on hips with a DB, bag of weights etc.

WOD C

In the remaining time in class

3 Super sets:

15-20 TKE squats

Max hollow rock

– rest 60-90 secs –

– Add weight to TKE squats by holding 1-2 KB’s / DB’s

604 at home:

– If you don’t have a band for TKE squats, sub 8-10 Bulgarian split squats /side

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