WARM UP – MOBILITY
Quick dynamic running/LB warm-ups & dynamic stretches
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2 rounds with a light-moderate KB:
15 KB swings (Russian or overhead)
12 Alt. Goblet lunges
10 Single arm KB front squats (5/arm)
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Mobility work:
2-3 sets of 15-20s goblet squat hold driving knees out
20-30s/side KB weighted knee over toes ankle stretch (lunge position, KB on thight)
30-40s Bench tricep/front rack stretch
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Review and warm-up barbell front squats for WOD A
WOD A
FRONT SQUAT X 6
Every 3 min x 5 sets:
6 Front squats @ 65-75% of 1RM
Or, start at a moderate/smooth working weight and build by feel to a heavy but manageable weight for 6 good quality reps.
Keep technique and mechanics your priority, last 2 sets should be heavy without going to failure.
WOD B
Every 4 min x 4 sets: (16 mins)
12 Alt. back rack barbell lunges (building/heavy)
15 Goblet cyclist squats (narrow stance, elevated heels, light-moderate/unbroken)
30 Banded glute steps (15/direction)
BACK RACK BARBELL LUNGE X 12
6/leg alternating, front or back step permitted
ACCESSORY
Tabata abs:
Complete 3 rounds: (note 1 min extra rest between rounds) (8 mins total)
20s Hollow rock or hollow hold
10s rest
20s Tall plank knees to elbows
10s rest
20s Side plank R
10s rest
20s Side plank L
1:10s rest
