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.

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