DATE – Monday
Warm-up: Dynamic warm-up
Mobility: Banded hip opener lunge (90s/side)
Banded squat hold (90s)
WOD A) Back Squat x 6 sets: % Based off 1RM (25 min)
2 x 6 @ 75/80%
1 x 4 @ 85%
1 x 3 @ 90%
1 x 2 @ 95%
1 x 6 @ 75%
WOD B)
For max reps completed in 1 min x 6 (1 min rest between rounds)
30s – Wallballs (30/20lb Slamballs)
30s – Burpee Box jumps (24/20”)
WOD C)
2-3 x 15-20 (GHD Hip extensions, Banded good morning or glute bridge)
