WARM UP – MOBILITY

8-10 mins banded squat / core activation

5 mins to warmup some higher rep box squats (4-6 reps)

WOD A

BOX BACK SQUAT X 1

BOX BACK SQUAT X 2

Box Squats (25 mins)

E2MOM x 5 sets:

2 reps @ 60-65-70-75-80%

Then switch to an E3MOM x 5 sets:

1 rep @ 85-90-95-100+ x 2 sets

*Spotting mandatory if maxing out! Coaches must assist if you’ve never spotted before

*Belts recommended

WOD B

BACK SQUAT X 6

In the remaining time in class – 4 sets:

8-8-6-6 Back squats @ 60-75% of today’s max

– rest approx. 1:30-2 mins –

ACCESSORY

3-4 super sets:

6 Plyo Bulgarian split squats /side

12-16 alt. jumping lunges – DB’s by side

– rest 90 secs –

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