WARM UP – MOBILITY
Dynamic hip / hamstring / mid-line warm-ups + stretch
Blue band glute / hip activation drills
WOD A
BACK SQUAT X 3
20 mins to warm up and complete 3 working sets of 3 back squats.
Complete 4-5 warmup sets:
8-10 reps @ ~40%
6-8 reps @ ~50%
2-3 x 3-4 reps @ ~60-75%
*Rest 1-2 mins between lighter sets
—
WORKING SETS: 3 sets of 3 reps @ 80, 85, 90%
-The goal is to make a small increase from last weeks set of 4
-Rest 3+ mins between heavier sets
WOD B
FRONT RACK LUNGE X 8
Every 4 min x 4 super sets:
12 / 10 / 8 / 8 x front rack step back lunges (alternating legs, build each set)
16 / 16 / 12 / 12 x Stagger stance Romanian deadlifts (8R leg + 8L leg etc.)
10-15 x V-ups or Tuck-ups
– rest the remainder of the 4 mins
Optional Conditioning
Complete 3 rounds at a steady pace:
20/15 Cal Bike
12-15 Hip extensions (weighted if possible)
200 ft farmers carry (heavy KB’s)
