WARM UP / MOBILITY
3-5 min dynamic warm-up
—
High lunge stretch (45s) + Pigeon pose (45s) both with foot up on a bench or box
10 x Lateral lunge / Cossack squat (Hold 10-15lb plate out in front – 5/side – 3s hold)
60s Couch stretch / side
12 x Plate Squats (Hold Plate with straight arms in front) (6x with a 3s Pause + 6 with rebound)
—
High lunge stretch (45s) + Pigeon pose (45s) both with foot up on a bench or box
10 x Lateral lunge / Cossack squat (Hold 10-15lb plate out in front – 5/side – 3s hold)
60s Couch stretch / side
12 x Plate Squats (Hold Plate with straight arms in front) (6x with a 3s Pause + 6 with rebound)
WOD A
BACK SQUAT X 10
3 X 10
15 min to complete
5 min warm-up to first working set at ~65% of 1RM.
Small weight jumps for sets 2 and 3 only as needed.
Aim for a challenging unbroken set of 10
Rest ~3 min between each working set
5 min warm-up to first working set at ~65% of 1RM.
Small weight jumps for sets 2 and 3 only as needed.
Aim for a challenging unbroken set of 10
Rest ~3 min between each working set
WOD B
45/45 – LEGS AND LUNGS
Complete 3 rounds for total reps:
45s Work / 45s Rest x 12 Rounds (18 min)
—
1) Sprint Row (Cals)
2) Double Kettlebell front rack walking lunge (2 x 24/16kg)
3) Assault bike (Cals)
4) Dumbbell Box step ups (2 x 45/30lb – 20″/16″)
—
Women’s height is 12″ Box + 2 x 45lb plates
Choose a weight that the first rounds of Lunges and Step-ups will be unbroken.
Dumbbells held by your side, alternate legs.
45s Work / 45s Rest x 12 Rounds (18 min)
—
1) Sprint Row (Cals)
2) Double Kettlebell front rack walking lunge (2 x 24/16kg)
3) Assault bike (Cals)
4) Dumbbell Box step ups (2 x 45/30lb – 20″/16″)
—
Women’s height is 12″ Box + 2 x 45lb plates
Choose a weight that the first rounds of Lunges and Step-ups will be unbroken.
Dumbbells held by your side, alternate legs.
COOL DOWN
Easy 500m Row or Run
then 2 rounds of:
8 x Diagonal stretch/side w/ 10s hold on last rep
8 x Active pigeon pose stretch w/ 10s hold on last rep
then 2 rounds of:
8 x Diagonal stretch/side w/ 10s hold on last rep
8 x Active pigeon pose stretch w/ 10s hold on last rep
