Warmup/Mobility) (10-12 mins) Lower body/squat prep:

1) 8-10 reps per exercise banded squat warmup; left/right/front/back steps, glute bridge with 2 second pause, slow and controlled squats

2) leg swings, leg/hip circles, bottom of squat hip openers


WOD A) (30 mins) Front Squat/Back Squat: 5 sets of 2/4 reps at 90-95% of 1RM Front Squat

*This week’s numbers should be based off of how last week felt. There is one less rep in the front squat and two in the back squat but only add weight if you are feeling good. If your body is feeling tired then work in the 80-90% range.

*Remember that technique and safety is the number one priority!

*Using a belt is recommended.


WOD B) 12 min AMRAP:

5 Bulgarian Split Squats per leg, holding a 20/12kg KB in goblet position (only add weight if you have perfect stability and range of motion un-weighted)

10 Thrusters 45/35lb

200m Run


*Standard for Bulgarian Split Squat: use a bench or box that comes to the top of your calves – prop up with an abmat or stand on a plate if needed, trailing knee touches or comes to 1” above ground. Keep torso upright, hip and knee in a stable position.