WARM UP – MOBILITY
1) Laps + dynamic hip openers
2) Banded glute & core warmups
WOD A
BACK SQUAT X 3
Back squat E2.5MOM x 6 sets (15 mins)
Sets 1&2: 5 reps @ 60-65%
Sets 3-5: 3 reps @ 70-80%
Set 6: AMRAP set @ your first or 2nd weight: goal is 10+ reps (cap at 20)
—
– Start @~55-60% and build to 75-80% for a heavy but smooth set of 3 — not a 3RM testing day!
WOD B
PROFESSOR DUMBELLDORE
14 min AMRAP:
14 SA DB font rack Bulgarian split squats 1×50/35lb
14 DB Hang snatches
14/12 cal row, 12/10 Cal ski, or 10/8 cal bike
—
– 7 reps per side, divided how you like
– Hold front rack on squatting leg for split squats
ACCESSORY
2-3 Super sets:
10-15 Heels elevated hip thrusts
10-15 BB or banded shoulders elevated hip thrusts
10-15 Banded side steps each way
