WARM UP – MOBILITY
Dynamic running, lower body, and core warm-ups
Windshield wipers, 90/90 rotations, hip openers ect.
Kettlebell warm-up: Staggered stance RDL, Goblet curtsey lunges, Bulgarian split squats etc.
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Review and warm-up for box squats
WOD A
Every 3 min x 5 sets:
Box Squat x 8, 6, 4, 4, 4 reps @3,1,X,1
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Start similar or a bit heavier than last week and build by feel, or to 80-85% of 1-rep max BS, aim to finish heavier than the 6s last week (measure added for reference)
Box squats should be done with 12″ box + plates/mats, or a bench so that your hip crease sits at or just above parallel with your knees.
Use a wider that usual stance, sit back to the box and de-load (but do not exhale or loose tensions) then drive back up explosively. There can be a small/slight rock back and forward on the box to de-load and load the hamstrings out of the bottom.
BOX BACK SQUAT X 4
BOX BACK SQUAT X 6
WOD B
In remaining class time complete:
B1: 3 sets:
10/leg Bulgarian split squats (barbell back rack)
15-20 V-ups or Tuck-ups
– rest 60-90s between sets
Then:
B2: 3 sets:
8/leg Staggered stance RDL (barbell)
20-30s Side plank hold
– rest 60-90s between sets
BARBELL BULGARIAN SPLIT SQUAT X 10
Barbell, back rack, 10 reps/leg
STAGGERED STANCE BARBELL RDL X 8/LEG
ACCESSORY
3 rounds: rest as needed
30-40 Banded good mornings
12-15 Ab-wheel rollouts
15-20/side KB/DB Oblique side bends
