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
