WARM UP – MOBILITY
Hip circles, rotations, lunge stretch, kossack stretch etc.
2 rounds:
16-20 Bird dogs / Dead bugs
10-15 Glute bridges / 6-8/side Single leg glute bridges
20 Banded glute steps w/ red band
10 Wide stance air squats / Empty barbell back squats
Tech/practice Box squat
WOD A
Every 2:30 x 6 sets:
6, 6, 4, 4, 4, 4 Box Back squat @2,1,X,2
Start at ~60-65% and build each set to a heavy set of 4.
(Goal is to finish ~5-10% heavier than your sets of 6 reps from Apr. 20th, Measure added for reference)
BOX BACK SQUAT X 4
BOX BACK SQUAT X 6
WOD B
In remaining class time complete 3-4 sets for load/quality:
8 Romanian deadlifts (build to a heavy but smooth set)
rest 10-15s
12 Alt. Elevated step back lunges (hold 2 KB or DB by your side, stand on 1-2 bumper plates)
rest 10-15s
15-20 Jumping air squats (stay as unbroken as possible)
rest ~2 min between rounds
ROMANIAN DEADLIFT X 8
ACCESSORY
3-5 min Aerobic cool down
Stretch, roll out, mobilize and area of limited mobility.
