WARM UP – MOBILITY
Dynamic joint warm-up, hip rotations, pre-squat hip openers etc.
2 rounds:
20 Banded glute steps (side to side / front to back)
12-15 Air squats / 8-10 Empty barbell back squats @3,1,X,1
12-15 Hollow rocks / Banded dead Deadbugs (hold band wrapped around post)
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Review Back squat set-up and technique and warm-up for WOD A
WOD A
Every 3 mins x 5 sets: Back squat:
7 @ 65%
5 @ 70%
3×3 @ 75-80%
(based off current 1RM, measure added)
BACK SQUAT X 3
BACK SQUAT
WOD B
In remaining class time, complete 4 working sets of:
14 / 12 / 10 / 8 Alt. Barbell back rack lunges (build each set as needed – step forwards or backwards)
– rest 20-30s
15-20 Goblet (or Double KB front rack) Cyclist squats (narrow stance, elevated heels or slant board)
– rest 20-30s
30-45s weighted plank hold (as heavy as possible)
– rest 90s-2m between sets
BACK RACK BARBELL LUNGE X 8
4/Leg alternating – step forward or backwards permitted
ACCESSORY
Tabata Abs: Complete 4 round for quality: (6 mins)
20s Hollow flutter kicks
10s rest
20s Mountain climbers
10s rest
20s Russian twists (plate, dumbbell, or med ball)
10s rest
