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
