WARM UP – MOBILITY
Dynamic hip / hamstring / mid-line warm-ups + stretch
Blue band glute / hip activation drills
WOD A
BACK SQUAT
BACK SQUAT X 5
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 3-5 reps @ ~60-70%
*Rest 1-2 mins between lighter sets
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WORKING SETS: 3 sets of 5 reps @ 77.5%, 82.5%, 87.5%
-The goal is to complete your 3 working sets slightly heavier than your last 3×5, 3 weeks ago.
-Rest 3+ mins between heavier sets
WOD B
FRONT RACK LUNGE X 8
Every 4 min x 4 super sets:
12 / 10 / 8 / 8: Front rack elevated step back lunges (alternating legs, build each set)
20 / 20 / 16 / 16: Stagger stance Romanian KB deadlifts (10R leg + 10L leg etc.)
12-18 x V-ups or Tuck-ups
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Lunges: start standing on a 3-4″ riser. Aim to use the same or similar weight to last weeks regular lunges.
KB Deadlifts: use the same or heavier weights that last week (higher reps this week)
Optional Conditioning
5 rounds (10 mins) at a steady / consistent pace:
30s Echo Bike @ 80-85%
– 30s rest
30s AMRAP “Heavy” wallballs (choose a suitable weight where quality reps are maintained)
– 30s rest
