WARM UP – MOBILITY
Dynamic running / lower body warm-ups
Pre-squat hip rotations / core activations / openers
—
2 rounds:
12 Plate overhead sit-ups
10 Plate ground to overhead
8 Plate overhead reverse lunge steps
6 Plate squats
—
Review and warm-up front squats
WOD A
Every 3 min x 5 sets:
Front squat:
Set 1: 9 @ 60%
Set 2: 7 @ 65%
Set 3: 5 @ 70%
Set 4: 5 @ 75%
Set 5: 5 @ 75-80% (go by feel for a heavy but makable set of 5)
FRONT SQUAT X 5
FRONT SQUAT
WOD B
Every 3:30 min x 4 supersets:
12/10/8/8 Barbell back rack step back lunges (build to a heavy set)
15-20 Jumping squats (scale to fast air squats if needed)
– little to no rest between movements
BACK RACK BARBELL LUNGE X 8
4/Leg alternating – step forward or backwards permitted
Optional Conditioning
SKI ERG & BURPEE EMOM
Complete for time:
100/75 Ski Erg calories
EMOM, including the first, complete 5 burpees before continuing with your ski
(If you are not fast at burpees, scale to 3-4 reps)
