WARM UP
Full-body warm-up: dynamic hip and shoulder movements
MOBILITY
Ido anterior hip/thoracic active stretch x 8 + 20s hold/side
Pre-Squat hip opener sequence w/ foot up on a bench/box.
Pigeon pose on bench/box
Box/bench shoulder stretch
Pre-Squat hip opener sequence w/ foot up on a bench/box.
Pigeon pose on bench/box
Box/bench shoulder stretch
WOD A
Every 4 min x 4 sets:
3 x Fronts squats (@3,2,X,2) (65-80% of 1RM building),
rest 10s then;
10 x Jumping barbell back squats (20-30% of 1RM)
———————————-
Stay at or just above parallel on the jumping squats.
3 x Fronts squats (@3,2,X,2) (65-80% of 1RM building),
rest 10s then;
10 x Jumping barbell back squats (20-30% of 1RM)
———————————-
Stay at or just above parallel on the jumping squats.
Front Squat x 3
WOD B
5 rd: Burpees + Pull-ups
Complete 5 rounds for time:
12 x Burpees
12 x Pull-ups
12 x Burpees
12 x Pull-ups
