WARM UP – MOBILITY
5 mins Dynamic laps / hip openers
–
2 sets:
8-10 / SL Glute bridges /side
10-15 Banded glute steps /side
8 Plate squats @ 32X1 tempo
12 Plate GTO
15-20 secs Hanging tuck or L-hold
WOD A
BACK SQUAT X 15
BACK SQUAT X 12
E3MOM x 4 sets:
12 Back squats
—
– Work in the 50-60% range today, looking for some smooth sets that are challenging by the last few reps, try to build from last week’s 15’s (measure added for reference)
WOD B
E3MOM x 3 Super sets:
8 Side lunges /side
16 Alt. speed skaters
—
– Complete all 8 side lunges on one side, then switch. Hold a KB or DB in goblet position as needed
WOD C
THAT’S ODD
5 min AMRAP:
7 Toes to bar
11 Wallballs 20/14lb
ACCESSORY
3 Sets:
10-15 GHD hip extensions
15-20 Leg raises
40-60 secs Weighted plank
– rest 90 secs –
