1 Round:

8-10 reps each leg: hip circles, leg swings, calf stretches, lateral lunges, banded side steps, banded forward/back steps, 8-10 Bulgarian Split Squats each leg @ 2011 tempo


60 secs each side Front Rack mobility w/band or PVC while explaining WODs


WOD A) (FS/BS Cycle – 22 mins):

3 sets of 7 Front Squats followed immediately by 13 Back Squats @ 60-65% of 1RM.

*Rack the bar after completing 7 FS, then immediately re-rack in BS position and complete 13 BS*

**Rest approx. 2-3 mins between sets**


WOD B) 12 min AMRAP:


250m Row

10/8/6 Ring Dips (ADV/INT/BEG – Scale to Bar or Parallette)

14/12/10 Alt. Walking Lunges


20/15/10 Pushups

*Girls RX = INT dips/pushups