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:

Pull-ups

Ring dips (scale to regular or parallette dips)

Kettlebell Swings (24/16kg)

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