WARM UP – MOBILITY
Two sets of:
4 laps of the rig: running / dynamic warm-ups
8-10 Sampson walking Lunge
12-15 Air Squats
20s each: Side plank / Side plank / Hollow hold
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Pre-squat hip / ankle / thoracic openers
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Review/Warm-up: Front & Back squat
WOD A
5 mins to warm-up to starting weight, then:
Every 3 min x 5 sets:
2 front squat + 4 back squats @85-90% of your 1RM front squat
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The goal is to complete as many working sets in the desired rep range as possible.
Build as needed, but don’t start light and make big jumps in attempt to max out.
2/4 FRONT SQUAT/BACK SQUAT
FRONT SQUAT
WOD B
BALLS TO THE WALLS
Complete 5 rounds for total number of Wallballs completed (13.5 mins)
In 90s complete:
10 Burpees
then AMRAP Wallballs (20/14lb) in remaining time.
– Rest 90s –
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For big classes you can alternate work/rest intervals with a partner
If you are not quick at burpees then scale the buy in reps down so you are no longer that 45s on the burpees.
ACCESSORY
2-3 sets: rest as needed
6-8/leg x Bulgarian split squat @3,1,1,1 (load w/ DB or KB)
8-12 Alt. Goblet Cossack squats
15-20/side Kettlebell oblique side bends
