Friday
Warmup/Mobility)
5 mins Lower Body Dynamic
Banded Glute Activation
WOD A) Back Squat:
E2MOM (minute in brackets)
0) 5 @ 60%
2) 3 @ 70%
4) 1 @ 80%
6) 5 @ 70%
E2.5MOM
8:30) 3 @ 80%
11) 1 @ 85%
13:30) 1 @ 90%
16) 1 @ 95% – Don’t attempt a new 1RM, if it feels ‘light and fast’, it means the program is working!
WOD B)
B1) 4 min AMRAP: Squat Cleans (Adv: 155/105 Int: 115/80 Beg: 95/65 – use a weight that is challenging but you can keep a consistent pace with)
-30 secs transition-
B2) 3 min AMRAP: Double Unders
-30 secs transition-
B3) 2 min AMRAP: Burpee Pullup Bar Touches approx. 4-6” above reach
