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)
