WARM UP – MOBILITY
Dynamic lower body and core warm-ups
Squat hip/hamstring openers and activations
Review / Tech: Back squat + Pause back squat
WOD A
Every 3 min x 5 sets:
*3 pause back squat + 3 back squats*
Pause for 2-3s at the bottom of the first 3 squats (ideally bellow parallel but under tension)
Build as needed, but aim to start at 60-65% and build to 70-75% of 1RM back squat.
WOD B
Every 2 min x 9 (3 sets of each, 18 min)
B1. 12 Barbell back rack step back lunges (6/leg alternating)
B2. 10-12 1+1/4 Goblet cyclist squats (narrow stance, elevated heels)
B3. 45-60s Weighted plank hold
*Back rack barbell lunge x 12*
6/leg alternating, front or back step permitted
*45s Weighted Plank Hold*
Optional Conditioning
Complete for time:
*2000m Ski Erg*
— OR —
*5km Echo Bike*
ACCESSORY
2-3 rounds: rest as needed
12-15 GHD Hip extensions
12-15 Seated leg extensions
12-15/side Half kneeling banded trunk rotations (outside knee forward)
