WARM UP – MOBILITY
Big squat/glute warmupWOD A
BOX BACK SQUAT X 2
E3MOM x 6 sets – Box back squats @3,1,X,1
Set 1: 6 reps @ 65-70%
Sets 2&3: 4 reps @ 75-80%
Sets 4-6: 2 reps – build to a heavy/max set of 2
*Spotting required if maxing outWOD B
BACK SQUAT X 8
Alt. EMOM x 9 mins:
1) 12-10-8 Back squats
2) 5 Tall box jumps
3) Rest
—
Approx. 60-70% for back squats – these will be regular back squats!ACCESSORY
3-4 super sets:
5 Plyo Bulgarian split squats /side
10 Alt. lateral skater jumps
-rest 60-90 secs-
—
-Hold DB’s by side for split squats, and one DB goblet for jumps as needed
