WARM UP – MOBILITY
Dynamic joint rotation and lower body / core activations
Green band hip & front rack stretches
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Review and warm-up tempo front squats
WOD A
Every 3 min x 5 sets:
5,5,3,3,3 Front squats @3,3,X,1 (50-65% of 1RM maximum)
Prioritize perfect positioning, mechanics, and good bar speed over adding more weight today
This is a de-load week from our squat cycle, so keep all reps feeling good.
PAUSE FRONT SQUAT X 3
3 sec pause in the bottom of every rep
WOD B
LACTATE BATH
In teams of 4, complete 4 rounds for time “waterfall” style:
15/12 Cal Echo Bike (must be under 60s)
12 Dumbbell Front squats (2x 35/25)
80ft Sled push (110/70)
– Rest 2 min between rounds –
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Everyone starts on the bike, you can’t move forward until the person ahead of you is done.
P1, rest exactly 2 min after finishing sled push, rest of the team follows behind.
Team score when last teammate completes their last round.
ACCESSORY
4-5 min aerobic Cool down / flush
Roll out quads / glutes / thoracic spine etc.
90s each/side: Couch stretch, Elevated pigeon pose, Supine banded hamstring
