WARM UP – MOBILITY

5 mins dynamic hips

Banded glute warmup

WOD A

BOX BACK SQUAT X 4

E3MOM x 6 sets – Box back squats @3,1,X,1

Sets 1&2: 6 reps @ 65-70%

Sets 3-6: 4 reps @ 75%+ (build on last week)

– Use a bench or box that puts your hips at or just above parallel. De-load and pause on the box each rep.

WOD B

12 ALT. FRONT RACK STEP BACK LUNGES + 12 RDL’S

Complete lunges, drop the bar to hang position and immediately complete RDL’s

4 super sets:

12 Alt. front rack step back lunges

12 RDL’s

—rest 1:30-2 mins—

-Ideally partner up and alternate complete sets, resting roughly 1:30-2 mins

ACCESSORY

3-4 super sets:

6 DB side lungs /side

12 Alt. speed skater jumps /side

-rest 60-90 secs-

Optional Conditioning

SKI: 30S SPRINT / 90S REST X 8

Sprint Ski-erg for 30s, Rest 90s x 8 sets

– Score is total number of meters skied across all 8 sets

– use paper scraps to record (M) for each round

– Set up skis for (30s on / 30s rest) and partner up

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