WARM UP – MOBILITY
Hip circles, rotations, lunge stretch, kossack stretch etc.

2 rounds:
16-20 Bird dogs / Dead bugs
10-15 Glute bridges
20 Banded glute steps w/ red band
16-20 Curtsey lunges / 10-15 Air squats

WOD A
BACK SQUAT
25 mins to build to a heavy 1 rep or new 1 rep max back squat
Suggested building:
2 sets: 8-10 reps (40-50%)
2-3 sets: 5-7 reps (55-65%)
2-3 sets: 2-4 reps (70-80%)
2-3+ sets: 1 rep (85-100%+)

WOD B
GOBLET OF FIRE
10 min AMRAP:
20 Alt. goblet curtsey lunges 50/35lb
15 Goblet squats 50/35lb
15 Weighted sit-ups 50/35lb

– Anchor feet under a 35-45lb plate on weighted sit-ups

ACCESSORY
3 Sets:
15-20 Single leg banded hamstring curls /side
40-60 secs weighted plank

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