Warmup)
8 mins dynamic lengths: running, toe touches, lunges, hip openers etc.
Mobility)
pre-squat hip openers
WOD A)
Pause Back Squats: E2MOM x 5 Sets, 3 reps @23X0 tempo (pause at your max depth) 55-65% of your training max – weight should feel explosive on the drive up
*6-8 mins to build to starting weight
WOD B)
3 rounds, 1 min on / 1 min off:
Choose your progression…
Adv: alt. pistols
Int: alt. pistols to a box or bench
Beg: Bulgarian split squats approx. 25 secs per leg (do the same amount of reps on both side)
-3 mins break/recovery; hit an easy 200m run-
WOD C)
Tabata Wallballs 20/14lb (use a weight that you can consistently hit 10′ with)
**Finish with an easy 1km run or row to cool-down, then couch stretch 2-3 mins per leg
