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)
