WARM UP – MOBILITY
10 mins dynamic squat warmup + activation
WOD A
BACK SQUAT
BACK SQUAT X 5
20 mins to warmup and complete 3 working sets of 5 back squats.
Complete 4-5 warmup sets:
8-10 reps @ ~30%
6-8 reps @ ~40%
2-3 x 4-6 reps @ ~50-65%
*Rest 1-2 mins between lighter sets
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WORKING SETS: 3×5 reps @ 75, 80, 85%
*Rest 2-3 mins between heavier sets
WOD B
E4MOM x 3 super sets:
12-10-8 Front squats
16 DB or KB walking lunges
15-20 Weighted sit-ups
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-Start FS at approx. 60% & build as needed, from racks
-Lunges held by sides
-Sit-ups: anchor feet, hold plate or DB on chest
Optional Conditioning
4 sets:
Row 3 mins medium-hard (sustainable pace)
-Row 1 min easy between sets-
ACCESSORY
3 super sets:
10-15 GHD side bends /side (hold a light plate if possible)
20-30 Leg lifts over a KB
30-40 BB oblique side bends
-Rest 1:30-2 mins-
