WARM UP – MOBILITY

Dynamic joint rotations and lower body warm-ups

Weight plate squat warm-up: 1 round:

Heels-elevated T-Spine Rotations x 3/side holding opposite ankle

Heels-elevated T-Spine Rotations x 3/side upright torso

Heels-elevated Flex and Extend x 6-8 reps

Front Foot Elevated Split Split Squats x 6-8/side

Plate Elevated Cossack Squats x 6-8/side

Tempo Plate Squats x 6-8 reps @ 33X1

Review & warm-up front squat

WOD A

Every 2:30 min x 5 sets: 4, 3, 2, 2, 2 Front squats (Start at ~70% and, build to 85-95% of 1RM for the sets of 2)

Or, start at a moderate/smooth working weight and build by feel to a heavy but manageable weight for 2 quality reps.

Keep technique and mechanics your priority, last 2 sets should be very heavy without going to failure.

Aim to finish 5-10% heavier that the 4 reps if done last week (measure added for reference)

FRONT SQUAT X 2

FRONT SQUAT X 4

FRONT SQUAT

WOD B

Every 3:30 min x 4 sets: (16 mins)

8 Front foot elevated step back lunges (barbell back rack, standing on 1-2 bumper plates to add ROM as needed, building/heavy)

12-15 Jumping squats (BW or empty barbell jumping back squats)*

30-45s Sandbag Zercher march (try to get your knees to hip height)

*Focus on a powerful hip drive through the heels vs. a big jumping movement off the toes. Try to land back in your squat stance each rep and keep them fast and unbroken.

FRONT FOOT ELEVATED STEP BACK LUNGES X 8

ACCESSORY

Tabata Core: 9 min total

4 rounds of:

20s Hollow hold

10s rest

20s Tall plank knee to elbow or grasshoppers

10s rest

— rest 1 min –

4 rounds of:

20s Straight leg lowers (from 90 degrees down to hollow)

10s rest

20s Russian twists (plate, DB, or Medball)

10s rest

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