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

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