WARM UP – MOBILITY
(12 mins)
1) 5-6 mins Leg swings, hip circles, lunges, squats etc.
–
2) 2 sets:
10-15 /side banded glute steps
R1: 8-10 Front squats + 8-10 Kang squats
R2: 8-10 Front squats + 8-10 BB jump squats
WOD A
BACK SQUAT X 3
(21 mins)
5-6 mins to warmup (2-3 sets of 8-12 reps)
E3MOM x 5 sets:
9-7-5-5-3 Back squat
—
– Start at 60-65% of 1RM and build to a heavy set of 3 by the end
WOD B
DANCE LIKE NO ONE’S WATCHING
15-12-9-6-3 reps for time (15 min cap)
Front squats 165/110lb
Chest to bar pull-ups
Handstand push-ups
—
– FS: 2 sets max. for first set
– PU/HSPU: 3 sets max. for first set
