WARM UP – MOBILITY
Hip rotations, core / thoracic warm-ups and activations
Blue band: diagonal pull aparts, dislocates, glute/hip activations + squat warm-ups
WOD A
BACK SQUAT X 4
5 mins to warm up, then every 3:30 x 5 sets: (22:30 total)
Set 1: 8 @ 65%
Set 2: 6 @ 75%
Set 3: 5 @ 80%
Set 4: 4 @ 85-90%
Set 5: 4 @ 85-90%
WOD B
QUICK AND DIRTY
8 min AMRAP Ladder: 1,2,3,4,5…. etc
Hang Squat Clean
Push Jerk
Burpee over the bar
Rx: 135/95
—
1 Hang squat clean, 1 push jerk, 1 burpee
2 Hang squat cleans, 2 push jerks, 2 burpees
3 + 3 + 3
4 + 4 + 4
—
Score is last completed round # + reps
ACCESSORY
1) 2 sets of: 6-8/leg x Kettlebell Bulgarian split squats (Two KB/DB’s held by your side)
2) 2 sets of: 10-12/leg x Single leg box step ups (Single KB held in front rack on working leg side)
3) 2 sets of: 20-30 Banded good mornings
– rest 60-90s between sets as needed
