WARM UP – MOBILITY
Dynamic running & lower body warm-ups
Banded glute steps / core activations / squat warm-ups
Pre-squat hip / ankle / thoracic openers
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Review Front / Back squat and warm-up for WOD A
WOD A
5 mins to warm-up to starting weight, then:
Every 3 min x 5 sets:
2 front squat + 4 back squats @87.5-92.5% of your 1RM front squat (or slightly heavier than last week if you did it)
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The goal is to complete as many working sets in the desired rep range as possible.
Build as needed, but don’t start light and make big jumps in attempt to max out.
2/4 FRONT SQUAT/BACK SQUAT
FRONT SQUAT
WOD B
In remaining class time complete 3-4 sets of:
8/leg Front foot elevated step back lunge*
15-20 Cyclist goblet squats (Elevated heels, narrow stance, knee forward squat)
8-12 Ab-wheel roll outs (or use small barbell w/ change plates)
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Short rest between movements, 90s-2min between sets
*Barbell back racked, 8 on one side, then 8 on the other. Stand on 1-2 bumper plates to get front thigh below parallel if possible.
Optional Conditioning
2000M SKI ERG
— OR —
5KM ECHO BIKE
