DATE – Thursday


Warm-up: Full body dynamic warm-up. (Glute/abductor/thoracic activations)


Mobility: Hip opener with foot on bench or box


WOD A) Front Squat/Back Squat (Week 6, Day 2 – 30 min)

5 sets of 3/6 reps @ 90-95% of the load used on Monday.

(If Monday was missed then use 90% of 1RM FS*)


(*Only do 90% if you did 85% last week successfully. If you missed last week or have missed a few of the squat sessions in the cycle then work in the 80-85% region. KEEP YOUR FORM PERFECT. Wearing a belt is also recommended for these heavier percentages)



WOD B) For time:

21 – 15 – 9 reps of:


Ring dips (scale to regular or parallette dips)

Kettlebell Swings (24/16kg)