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)

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