WARM UP – MOBILITY
Dynamic running warm-up + hip opener stretches
Blue band: glute steps / squats / bridge / deadbugs etc.

WOD A
PAUSE BACK SQUAT X 3
Every 3 min x 5 sets: 3 back squats (@3,3,X,2) (55-65% of 1RM)

Keep weights relatively light today, work on perfecting mechanics and positioning.
Be sure to maintain tempo, smooth controlled descent, and an active dead stop hold at the bottom.

WOD B
Every 4 min x 4 sets:
8-10 x Barbell good mornings (light-moderate load)
8-10/leg Dumbbell Russian box step-ups (2 dumbbells held by your side – box height should have your thigh at parallel to start)
15-20 Unbroken wallballs

Complete the 3 movements back to back and rest the remainder of your time.
Partner up and follow your partner through / stagger by 90s-2 mins.

Optional Conditioning
Complete for time (and quality):
25-20-15-10-5
Echo bike Cals
GHD Sit-ups (Sale ROM, or to Sit-ups or Tuck-ups)

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