WARM UP – MOBILITY

2 rounds of:

90s Row & Dynamic hip/trunk/thoracic rotations etc.

Pre-squat hip openers + green band front rack stretch

WOD A

PAUSE FRONT SQUAT X 3

3 sec pause in the bottom of every rep

Every 2:30 x 5 sets:

3 tempo front squats @33X1 (@55-65% of 1RM)

– Don’t go heavy here, work on perfecting your squat mechanics and positions.

WOD B

Partner up and complete 4 rounds each for quality (steady 80-85% effort pace)

500m Row

30 Air squats (smooth and steady, not for speed)

2 Rope climbs (sub 12-15 ring rows)

– Rest 90s –

– Partner up with a similar level athlete and follow each other through, as soon as P1 completes their row, P2 can start.

ACCESSORY

Alternating Tabata: (4 min, 4 rounds of each)

20s Hollow rocks

10s rest

20s Russian twists

10s rest

— Rest 4 mins —

Alternating Tabata: (4 min, 4 rounds of each)

20s Elbow plank hold

10s rest

20s Grasshoppers

10s rest

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