DATE – Monday
Warm-up) 2 Rounds:
50’ High knees
50’ Butt Kicks
10 Alternating Static Lunges (Controlled 3 second decent)
20 sec Wall Squat
Mobility) Pre-squat hip mobility
WOD A) Back Squat (18 mins):
2×6 @ 70-75%
2×5 @ 75-80%
2×4 @ 80-85%
WOD B) 3 rounds for time, rest 2 mins between rounds. Subtract 4 mins from total time:
500m Row
25 Thrusters 45/33lb
WOD C) GHD Situp 2-3 sets of 10-20 reps
