WARM UP – MOBILITY
5 mins Dynamic laps / hip openers
–
2 sets:
10-15 Banded glute steps /side
8-10 Alt. Kossack squats / w/ KB
8-10 / SL Glute bridges /side
16-20 Deadbugs
15-20 KB swings
WOD A
Back Squat x 15
E3MOM x 3 sets:
15 Back squats
—
– Work in the 50-60% range today, looking for some smooth sets that are challenging by the last few reps
WOD B
E2.5MOM x 3 Super sets:
10-14 Alt. Kossack squats
16-20 Alt. Speed skaters
—
– Shoot for 14 reps on Kossack squats if you are comfortable with this movement – hold a KB in goblet position too if possible
WOD C
Takeoff
30-20-10 reps for time:
Wallballs 20/14lb
KB swings 24/16kg
ACCESSORY
1) 3-4 Super sets:
10-15 Banded trunk rotations /side
15-20 Leg raises
– rest 45-60 secs –
AND/OR
2)
5 min bike cool-down/flush
2 min Couch stretch /side
2-3 min Hip opener lunge/pigeon pose /side
