WARM UP / MOBILITY
Dynamic hip + midline warm-up
Banded hip activation (steps, glute bridges, squats)
WOD A
BACK SQUAT X 6
in 18 min, warm-up, and complete 4 working sets of 6 reps:
First working set should be roughly ~70% of 1RM, build only as needed to a challenging but unbroken set of 6 reps. Ideally your build heavier than your last set of 8 reps from last week (Completed Nov 3).
Rest 2-3 min between working sets
WOD B
Complete 3 rounds for quality (Record heaviest set of 10 Lunges)
Every 90s x 12 Sets (18 min)
1) Front rack alternating step-back lunges x 10
2) Rope climbs (Adv: 1 Legless + 2 RC / Int: 2-3 RC / Beg: 1-2 RC or 3-4 body lower/pulls)
3) GHD sit-ups x 15-20 (Beg/Int – 10-12 to parallel, or 15-20 Ab-mat sit-ups)
4) Tempo Ring Rows x 8-10 (3,0,X,2)
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Groups of 3-4 based on class size and start on different stations rotating in order.
FRONT RACK LUNGE X 10
Accessory / Optional
Crossover Symmetry “Iron Scap” workout
