WARM UP – MOBILITY
Setup a barbell in a rack
5-7 mins: Dynamic warm-up and joint rotations
Pre-squat hip, ankle, thoracic openers

Banded glute steps, Core/back activations

Review back squat squat technique / warm-up reps w/ empty barbell
Review spotting / failed reps protocol.

WOD A
BACK SQUAT

22 mins to build to a heavy single or establish a 1RM back squat

Start light and build by feel, or follow this rep scheme.
8-10 reps @ 40-50%
6-8 reps @ 50-60
4-5 reps @ 65-70
2 x 2-3 reps @ 75-85

4-5 x 1 rep (85, 90, 95, 100, 100+)

Rest as needed between sets, but start with a bit less and increase rest as the weight gets heavy.
Aim to rest 2-3 mins between heavy singles so you want at least 10-12 mins for singles.

WOD B
EMOM x 16 mins (4 rounds each)
1) 14-20 Alternating Pistols (Pistol progressions, or goblet step back lunges)
2) 30-45s Double under or Triple under practice
3) 15-20 Plate overhead sit-ups

4) 30-45s Weighted Plank hold (body weight or elevated hand plank as needed)

Partner up with someone and start on either the Pistols or the Plate sit-ups, then rotate in order

ACCESSORY
3-5 min Aerobic cool down
Stretch, roll out, mobilize and area of limited mobility.

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