WARM UP – MOBILITY

(12 mins)

1) 5-6 mins Leg swings, hip circles, lunges, squats etc.

2) 2 sets:

10-15 /side banded side steps

R1: 10-15 Kang squats / R2: 10-15 BB jump squats

WOD A

BACK SQUAT X 4

(21 mins)

5-6 mins to warmup (2-3 sets of 12-15 reps)

E3MOM x 5 sets:

12-10-8-6-4 Back squat

– Start at 50-60% of 1RM and build to a heavy set of 4 by the end

WOD A

LEGS NOW CRY LATER

40 secs on / 20 secs off x 4 sets (15 mins):

Row Cals

DB step back lunges 2×50/35lb

BB jump squats 45/35lb

– rest 1 min between sets –

– Lunges: hold DB’s in farmers position

– Jump squats: hold tension, squat to parallel or just below

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