WARM UP – MOBILITY
10 mins dynamic squat warmup + activation
WOD A
BACK SQUAT
BACK SQUAT X 4
20 mins to warmup and complete 3 working sets of 4 back squats.
Complete 4-5 warmup sets:
8-10 reps @ ~30%
6-8 reps @ ~40%
2-3 x 4-6 reps @ ~50-70%
*Rest 1-2 mins between lighter sets
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WORKING SETS: 3×4 reps @ 77.5, 82.5, 87.5%
-The goal is to make a small increase from last week
-Rest 2-3 mins between heavier sets
WOD B
FRONT SQUAT X 6
E4MOM x 4 super sets:
10-8-6-6 Front squats
16-16-12-12 DB step back lunges
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-Start FS at approx. 60-65% & build as needed, aim to go heavier than last week
-Lunges held by sides, heavier than last week
Optional Conditioning
4 sets:
Row 3 mins medium-hard (sustainable pace)
-Row 2 min easy between sets-
ACCESSORY
3 super sets:
10-15 GHD side bends /side (hold a light plate if possible)
15-20 V-ups
20-25 KB oblique side bends /side
-Rest 1:30-2 mins-
