Monday Oct 20th
Warmup
Running drills, hip circles, lateral lunges, hip openers
Banded glute activation
WOD A
1) In 15 mins establish a 5RM Back Squat – aim for 75%+ of 1RM
2) At the 18 & 21 min mark, perform 5 reps @ 85-90% of 5RM
WOD B
4 Rounds alt. In teams of 3:
10 DB Thrusters – heavy but unbroken
100′ sled push – keep it fast, only add weight if needed
*Go straight from thrusters into sled push
**Partner 2 start thrusters straight after partner 1 has finished
WOD C
cool down with a 1km run or row
