DATE – Tuesday


Warmup) 3 Rounds:


30 secs Skipping – alternate between single leg, high knee, double unders etc.

10 sec Glute Bridge

8-10 Ring Rows

10 Air Squats




Pre-squat hip mobility


WOD A) (20 mins) Box Squat tech/build to a heavy triple over 5-6 sets


WOD B) 15-12-9-6-3 reps for time:


KB Walking Lunges 2 x 24/16kg in front rack position

Toes to Bar



WOD C) (Optional)

3×5-10 GH Raises OR 15-20 Hip Extensions

3×6-8 weighted pullups