WARM UP – MOBILITY
Quick dynamic warm-up, hip/trunk/thoracic rotations
Pre-squat hip openers + squat prep
WOD A
BACK SQUAT X 6
In 20 minutes, warm-up and complete 4 working sets of back squats:
10, 8, 6, 6 reps @ ~70% of your 1RM
– Try to start your first set at the same weight you finished last weeks set of 8 at.
– You may complete all 4 sets there, or make small jumps for the and 8’s and 6’s if you can maintain good posture and position throughout the set. (The last set should be heavy, but not a 6 rep max).
WOD B
FRONT RACK LUNGE X 8
Every 4 min x 4 super sets:
8 x Front rack step back lunges (Start at a moderate weight and increase each round if possible)
8 x Tall box jump overs (Choose a safe but challenging height)
15-25 x Unbroken wallballs (pick a rep scheme/weight that you can maintain for all 4 sets)
– rest the remainder of the 4 min set –
ACCESSORY
3 supersets:
6-8 GH Raise
6-8/leg Single leg RDL (DB or KB held in opposite hand to working leg)
45-60s weighted plank hold
– Rest 2-3 min as needed between rounds
