WARM UP – MOBILITY
10 mins hip openers & pre-squat glute activation
WOD A
FRONT SQUAT
4/8 FRONT SQUAT/BACK SQUAT
25 mins to warmup and complete 5 working sets:
4 Front Squats, followed immediately by 8 Back Squats @ 80% of your Front Squat training max.
-Rest approx. 2.5-3 mins or as needed between sets-
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-Your “training max” for this cycle will be 90% of your Front Squat 1RM. So for example if your 1RM is 200lb, then your training max will be 180lb. 80% of 180lb = 144lb. Perform sets at approx. 145lb
WOD B
20 ALT. ZERCHER REVERSE LUNGES
3 super sets:
20 alt. zercher reverse lunges – axel bar optional
10 single leg DB wall RDL’s /side
10 lateral box jump overs – keep these low and easy/fast
-rest 2-2.5 mins-
WOD C
3 super sets:
30-40 secs heavy weighted plank
12-15 double KB front squats
-rest 2-2.5 mins-
ACCESSORY
5-10 min bike cool-down
Stretch hips & quads
