WARM UP – MOBILITY
Hip circles / openers
–
2 sets:
20 secs side plank /side
20 secs front plank
* No dropping between sides, 2 mins UB *
–
2 sets:
15 Shoulders elevated BB glute bridges
10-15 Banded glute steps /side
10 BB back squats
10 BB RDL’s
*Share a bench/glute bridge station with someone
WOD A
Back Squat x 5
E2MOM x 7 sets:
5 Back squats
—
– Start at approx. 50-55% of 1RM and build to 65-70%. Keep reps smooth today, not maximal.
WOD B
BackOutsideBoyz
For time:
15-12-9-6-3 Deadlifts 225/155lb
30-24-18-12-6 Pushups
—
– Use a deadlift weight that you can complete 10+ UB with (50-60% of 1RM)
– Scale pushups to 24-18-12-6-3 (63 as opposed to 90 reps), or 15-12-9-6-3 (45 reps)
ACCESSORY
3 Sets:
8-10 Bulgarian split squats /side
15-20 Banded face pulls
