WARM UP – MOBILITY

(12 mins)

1) 5-6 mins Leg swings, hip circles, lunges, squats etc.

2) 2 sets:

10-15 /side banded side steps

R1: 10 Back rack / step back lunges + 10 back squats

R2: 10 Back rack / step back lunges + 10 “sumo” back squats

– Squat with a wider than normal or sumo stance, going to around parallel / where mobility allows

WOD A

BACK SQUAT X 3

6-7 mins warmup, then:

E3MOM x 6 sets:

7/7/5/5/3/3 Back squats

– Start at 60-65% of 1RM and build to a heavy set of 3 by the end

WOD B

PUMPKIN SPICED LEGDAY

4 Sets (12.5 mins)

In 2 mins:

12 Alt. Back rack / step back lunges

12 “Sumo” back squats

AMRAP Cals row or bike

– rest 90 secs –

– Squat with a wider than normal or sumo stance, going to around parallel / where mobility allows

– Build as needed each set, record heaviest weight + total cals

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