WARM UP – MOBILITY
5-7 mins Hip and thoracic openers
–
2 Rounds, 10-15 reps each:
Banded glute steps
Glute bridges
Deadbugs
Bulgarian split squats
WOD A
Every 3 mins x 5 sets:
Front squat:
Sets 1-4: 5 reps @ 65/70/75/75-80%
Set 5: AMRAP at 70%
FRONT SQUAT
FRONT SQUAT X 5
AMRAP FRONT SQUATS @ 70% OF 1RM
WOD B
ALL THE SINGLE LEGGY’S
5 Rounds for time:
9 Staggered stance DB DL’s /side 2 x 50/35lb
7 DB Bulgarian split squats /side
5 Devil’s press
ACCESSORY
1) Easy bike for 5 mins to flush legs (or do this after core work)
–
2) 3-4 Sets:
10-20 GHD sit-ups
15-20 KB side bends /side
– rest 60-90 secs –
