Monday

 

Warmup) 2 Rounds (10-12 mins):

1 length of each: butt kicks, high knees, backwards run, forwards run

5 controlled reps each leg: RDL’s, Samson Lunge, Lateral Lunge, Calf Stretches, Thoracic rotations

10 reps of each: Straight leg situps, superman raises, Jumping Squats

 

Mobility) Hip Openers

                                 

WOD A) Back Squat – Wendler week 3 (20 mins):

% are based off 90% of your 1RM from 8 weeks ago, with 10lbs added

 

**3-5 Warmup/building Sets**

 

5 reps @ 75%

3 reps @ 85%

1+ reps @ 95% – MAX EFFORT SET

 

WOD B) 4 Rounds for time:

16 Front Rack Barbell Lunges 155/105lb (First round should be challenging but unbroken – Axel Bar optional!)

8 Front Squats – same weight as lunges

3/2/1 Rope Climbs (Adv/Int/Beg – sub 3 pullups or 5 ring rows per climb. NO Jumping.)

 

WOD C) Cool down with a 3-5 min row and stretch

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