DATE – Monday
Warm-up
2 Rounds:
Partner back-pedals w/band 2 x 50’ each
Single Leg RDL’s x 5 per side
Partner forward sprints w/band 2 x 50’ each
Samson Lunge x 5 per side
Mobility
Low Back/Glute Roll with roller or lacrosse ball (5 mins)
Posterior Chain Floss w/band
WOD A)
Low Bar Back Squat: 5×5 – Heavy as possible for all 5 sets (E2MOM)
WOD B)
Teams of 3 or 4 relay, 7 rounds per person:
10 Air Squats + 50’ Prowler-push w/box
WOD C)
GHD Sit-up or Abmat Sit-up 3 x 15-20 reps, rest 60-90 secs
