WARM UP – MOBILITY
Hip openers / pre-squat mobility
Banded squat warmup
WOD A
BACK SQUAT
BACK SQUAT X 20
15 mins to warmup and establish a 20RM back squat.
Warmup with a few sets of 5-8 reps, gauging what weight to use. This should not be an easy set of 20, pick a weight you think you could hit 12-15 reps with, and push through the last few, taking a 2-3 breaths in between. Aim for approx. 60% of your 1RM
WOD B
Alt. EMOM x 5 sets of each:
1) 4 d-ball over shoulder
2) 8 DB thrusters
3) 20-40 double unders (approx. 30-40 secs max.)
ACCESSORY
3-4 sets:
10-15 GHD oblique side bends /side
20-25 KB oblique side bends /side
6-10 v-ups + tuck-ups + hollow rocks
-rest 90 secs
