WARM UP – MOBILITY
Agility ladder + dynamic stretches
Banded glue and core warmups for squats
BB tech pause FS + FS
WOD A
3 PAUSE FRONT SQUATS + 3 FRONT SQUATS
Pause for 3 secs on first 3 reps
E2.5MOM x 6 sets (15 mins)
3 Pause front squats + 3 front squats
—
– Build as needed but maintain and active hold at the bottom of your squat. Try to minimize the “bounce” out of the bottom on first 3 reps, drive up off the hold.
WOD B
POWER TRIP
E90SECS x 7 sets (14 mins):
5 T&G Power cleans
5 Bar facing burpees
10 Wallballs 20/14lb
—
– Build on PC as needed; record heaviest weight used
ACCESSORY
3 Sets:
10-15 Shoulders elevated BB hip thrusts
10-15 Banded side steps /side
