WARM UP – MOBILITY
1) Row:
20 secs easy / 10 secs moderate-hard x 5 rounds
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2) 3-4 mins hip circles, leg swings etc.
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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
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– 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.
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– 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 –
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– Hold a KB / DB in goblet position for TKE squats as needed
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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.
