WARM UP – MOBILITY
3-4 mins running/dynamic

2 rounds:
1 Bulldog complex /side
5 Kossack squats /side
5 Samson lunges /side
10 V or tuck-ups + 10 sec hollow rock

WOD A
Back Squat x 5
E2.5MOM x 5 sets:
5 Back Squats – build to a 5RM for the day
-Start at approx. 60% and increase by approx. 5% each set, goal is 75-80% of 1RM if you have one
-Belts are recommended

WOD B
James And The Giant Quads
27-21-15-9 reps for time:
Front Squats
Toes To Bar

Front Squat Rx loading:
Men: 115-135-155-185
Women: 80-95-110-130
*Scale to a weight that you can do 27 in 2-3 sets, and add 5-10lbs each set after that if needed

ACCESSORY
3 Super Sets:
10 Wall Supported Single Leg RDL’s /side
15-20 GHD Hip Extensions – add weight if possible
30-40 secs Weighted Plank
-rest 2 mins-

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