WARM UP – MOBILITY
Dynamic lower body warm-up and banded glute activations/squats
Pre-squat hip opener + core warm-ups
WOD A
Every 3 min x 5 sets:
3 Back squats @3,2,X,1 (55-65% across)
—
Don’t go heavy on these, just work on perfecting your mechanics and positioning.
WOD B
Every 2:30 min x 6 sets: (3 sets of each alternating – 15 min)
1) 8-10/side Single leg Russian box step up
Upper thigh at parallel, hold light-moderate weight KB in front rack on working leg side, at the top drive bottom leg up to a 1s hold with knee above hip height.
2) 8-10/side Staggered stance Romanian KB deadlifts (heavy but smooth)
WOD C
Alternating Tabata Core:
Complete 3 rounds for quality (6 mins)
20s Hollow flutter kicks (Adv: hold med ball over shoulders)
10s rest
20s Med ball Russian twist
10s rest
20s Side plank (R) (Adv: hold med ball on hips to load)
10s rest
20s Side plank (L)
10s Rest
