WARM UP – MOBILITY

Dynamic joint rotation and lower body / core activations

Green band hip & front rack stretches

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 –

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

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