WARM UP – MOBILITY

Set up a barbell in a rack & grab a red band

Dynamic lower body warm-up / joint rotations
Pre-squat hip and thoracic openers

Red band glute steps and core activations

Tech/warm-up front squats

WOD A
FRONT SQUAT X 4
E2MOM x 9 sets: (18 mins)
4 Front squats @ 65-70% of 1RM across (or ~5% heavier than your 8×5 on October 29th)
(The goal is to keep the same weight across all sets, not building to a heavy or max set of 4. If you need to build in the first set or 2-3 as you warmup that’s ok, but not past set 3)
FRONT SQUAT
FRONT SQUAT X 5

WOD B
DRAGON BALL Z
Complete 5 rounds for total wallballs completed: (13:30)
In 90s complete:
3 Devils press (50/35)
6 Box jump overs (30/24)
AMRAP Wallballs (20/14) in remaining time

– rest 90s between rounds –

Scale weight/height so that you are getting at least 45s of wallball time each round.

ACCESSORY
3-4 min Cool down on cardio of your choice
60-90s/side: Couch stretch, Pigeon pose, Straddle (or weighted/banded straddle)

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