WARM UP – MOBILITY

1) Row:

20 secs easy / 10 secs moderate-hard x 5 rounds

2) 3-4 mins hip circles, leg swings etc.

3) Banded glute warmups + 1 set of 12 back squats at WOD A tempo with glute bands

WOD A

Every 3.5 min x 4 sets:

Back squat (or box squat) @3,1,X,2 tempo

12-10-8-8 reps

– If you haven’t been doing any resistance training over the past 2 months, box squats are a good option today. Keep the weights light, technique and positioning are your main focus.

– 604 at home: Up the reps to 12-15 as needed if you only have a lighter object to hold on the front rack/goblet position

WOD B

3-4 Super sets:

10-15 TKE squats

10-15 Lying face down banded hamstring curls

10-15 Hollow rocks

– rest 60-90 secs –

– Hold a KB / DB in goblet position for TKE squats as needed

604 at home: if you don’t have a band for TKE squats, try elevating your heels a few inches and taking a slightly narrower stance to work on a more knees forward / quad focused squat. Or you can do a single leg squat variation like a pistol or Bulgarian split squat. Sub towel hamstring curls for banded ones.

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