DATE – Tuesday

 

Warm-up

 

500m Run

 

Mobility

 

Hip Circles, Leg Swings, Pre-Squat Hip Mob

 

WOD A) 20 mins to establish a 1RM Back Squat

 

 

WOD B) For time:

 

12-9-6-3: Front Squat @ 50% of 1RM Back Squat

20-15-10-5: Chest-to-bar pullups (pullups or ring rows)

 

-OR-

 

WOD C) For time:

 

12-9-6-3: Front Squat @ 50% of 1RM Back Squat

9-7-5-3: Muscle Up (Muscle Up reps can be modified)

 

WOD D) (Optional)

 

GHD Hip ext. 3×10-20 reps

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