WARM UP – MOBILITY
Dynamic running warm-up, glute, core, squat warm-ups

Pre-squat hip openers / mobility work

Back squat tech and warm-up reps

WOD A
Every 3 min x 5 sets:
Back squat x 7, 7, 5, 5, 5
(Start @~55-60% and build to ~70-75% for a heavy but smooth set of 5, not a 5RM testing day!)
BACK SQUAT X 5
BACK SQUAT

WOD B
3-4 rounds for quality:
8-10 x 1&1/4 Double KB front rack (or KB Goblet) squats

  • rest 15-20s –
    12-16 x Elevated step back lunges (Stand on 1-2 bumpers, hold 2 x KB’s held by your side, 6-8/leg)
  • rest 15-20s –
    15-20 Banded hip thrust (upper back on a bench, heavy bands across low J-cups)
  • rest ~2 min between rounds

ACCESSORY
3-5 min Aerobic cool down / flush
8-10 min lower body mobility work

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