WARM UP – MOBILITY
Dynamic joint warm-up, squat and core activations
Squat, thoracic, and front rack mobility work
Review + warm-up: Front squat
WOD A
20 mins to build to a heavy single or new 1RM front squat
This is the beginning of a new strength cycle so no pressure to PR today, we are just looking for a good heavy single to use as max for % work. Aim to get to at least 90-95% of your max to get a good feel for where you are at.
*Front Squat x 1*
*Front Squat x 2*
WOD B
In remaining class time, complete 3 rounds: rest 30-60 between movements as needed
10/leg x Front foot elevated split squat (Load single DB or KB in opposite hand)
12-15 Barbell good mornings
15-20/side KB/DB Oblique side bends
ACCESSORY
10-12 GHD Back extensions (slow and controlled)
12-15 Seated leg extensions
15-20 Banded (or cable) half kneeling trunk rotations (outside knee forward)
Optional Conditioning
*10 min: Bike for max calories*
