WARM UP – MOBILITYDynamic lower body and core warm-upsSquat hip/hamstring openers and activations + Body weight BSS + Cossack squatsReview & Warm-up: Back squat + Pause back squat
WOD AEvery 3 mins x 5 sets:2 Pause Back Squats + 2 Back SquatsPause for 3s at the bottom of the first 2 reps, followed by 2 regular back squatsBuild as needed, but aim to start at 65-70% and build to 80-85% of 1RM back squat, or slightly heavier than last weeks 2+3. (measure added for reference).2 Pause Back squats + 3 Back squatsPause for 3s at the bottom of the first 2 reps, followed by 3 regular back squats
WOD BEvery 2 min x 9 (3 sets of each, 18 min)B1. 6-8/leg Barbell Bulgarian split squats (back rack)B2. 12-16 Alt. Goblet Cossack squats (6-8/leg)B3. 30-40 Russian twistsBarbell Bulgarian Split squat x 6/leg
Optional ConditioningSwinging SkiersEvery 2 mins x 5 sets: (10 mins)30 – 25 – 20 – 15 – 10 Russian Kettlebell swing (32/24)AMRAP Ski Erg Cals in remaining time—Score is total Ski cals(Could be completed with the Echo bike as well if you like)
ACCESSORY2-3 rounds: rest as needed12-15 GHD Hip extensions (BW or weighted if possible)15-20 Seated leg extensions30s/side Side plank hold (weighted hip if possible)
