Tuesday
Warmup/Mobility)
Hip circles/leg swings/calf stretch
2 Rounds:
3 laps of rig running drills
8-10 lateral squats
8-10 jumping squats
10-12 jumping lunges
WOD A) (Wendler) Back Squat (18 mins):
6-8 reps @ approx. 50%
4-6 reps @ approx. 60%
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90% – max effort set
WOD B) 4 Rounds:
14 Bulgarian Split Squats (7 per leg) w/kb in goblet position – choose a weight that will be challenging but unbroken
100’ Sled Push – choose a weight that will be fast and allow for a quick turnaround
-Rest 90 secs-
**Cool-down with an easy row/jog and stretch:
quads, calves and glutes
