WARM UP – MOBILITY
Laps + hip openers
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2 sets:
16-20 Alt. deadbugs
10 Glute bridges
10 Step back lunges
10 Goblet squats
10 Russian KB swings
WOD A
FRONT SQUAT
PAUSE FRONT SQUAT X 5
3 sec pause in the bottom of each rep
E2.5MOM x 4 sets:
5 Pause front squats @ 60-70% of 1RM
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We are de-loading our front squat this week. Weights don’t necessarily have to be crazy light, but focus on perfect position and smooth reps, nothing maximal.
Build as needed over the 4 sets, or keep the same weight.
WOD B
FRONT FOOT ELEVATED STEP BACK LUNGES X 8
E2.5MOM x 4 sets:
8 /side front foot elevated back rack step back lunges
12 Banded KB swings
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Stand on approx. 2 blue plates, depending on mobility / height
Complete all 8 reps on one leg, then the other
Optional Conditioning
CELESTIAL
3 Rounds for time:
75 Double unders
25 Wallballs 20/14lb
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Scale DU’s to 25-50, or less than 90 secs
