WARM UP – MOBILITY
Dynamic full body joint rotations and stretches
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2 rounds of:
20 Banded glute steps
15 Band pull aparts
10 Banded shoulder press
Then, 2 rounds of:
12-15 KB swings
8-10 Goblet squats
6-8 Pike or down dog HSPU’s progressions
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6-8 mins to warm-up back squat to working weight and prepare for HSPUs/KBs etc.
WOD A
Every 6 min x 5 sets for quality and consistency: (30 mins)
18/15 Cal Row
15 Kettlebell swings (heavy but unbroken)
9 Handstand push-ups (kipping or strict)
6 Back squats (60-70% of 1RM, or a heavyish / smooth unbroken weight, you may build as needed)
– rest the remainder of the 6 mins –
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No Rx weights/not for time, but you may record your best set of 6 unbroken back squats
Scale reps / weights so that you can get ~90s rest
Partner up and share a rower & barbell/rack, stagger by 3min
BACK SQUAT X 6
ACCESSORY
2-3 sets: rest as needed
12-15 Shoulders elevated hip thrusts (sandbag or banded)
12-15 Seated wide elbow DB shoulder press
12-15/side Half kneeling banded trunk rotations (outside knee forward)
