WARM UP – MOBILITY
Dynamic hip openers
Banded squat warmup
WOD A
BACK SQUAT X 3
BACK SQUAT X MAX REPS @ 65% OF 1RM
Back squat E3MOM x 6 sets:
Sets 1&2: 5 reps @ 70-80%
Sets 3-5: 3 reps @ 80-90%
Set 6: 1 x ME set @ 65%
*Use a weight that you could get 10-15 reps
BACK SQUAT
WOD B
BARBELLS & BENTLYS
10 min AMRAP:
4 Power cleans 135/95lb
6 Front squats
8 Back rack lunges
10 Pull-ups
ACCESSORY
5-7 min easy bike or row flush
–
2-3 mins per side:
Couch stretch
Hip opener lunge / pigeon pose
–
Crossover recovery
