WARM UP – MOBILITY

Big dynamic joint warm-up/stretch

Core/hip/glute/squat activation warm-up drills

WOD A

BACK SQUAT X 5

6-7 mins to warmup, then E3.5MOM x 4 working sets:

5 Back Squats, building

Percentages of 1RM: 70/75/80/85%

*All sets should be makable, so adjust % on the last set if needed

*5% heavier that Jan 20th – last set may be very close to a 5RM, use spotters as needed

WOD B

In the remaining time in class, complete 3-4 sets of each:

8-10 Barbell good mornings @3,0,1,1

8-10/leg DB Bulgarian Split squats @2,1,X,1 (hold 2 DB’s by your side)

8-10 Strict toes to bar or hanging leg raises (bar or rings

Move at a steady pace, resting 45-60s as needed between movements

Optional Conditioning

SKI ERG & BURPEE EMOM

Complete for time:

100/75 Ski Erg calories

EMOM, including the first, complete 5 burpees before continuing with your ski

(If you are not fast at burpees, scale to 3-4 reps)

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