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