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 –
