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
