WARM UP – MOBILITY
Big dynamic joint warm-up and stretch (hips, hamstrings, quads etc.)
KB warm-up / review: SL RDL’s, Goblet squats (narrow + wide)
Tech: Box squats (wide stance, sit back w/ vertical shins, deload on box with no loss of tension/midline.)
WOD A
Every 3:30 mins x 4 sets (14 mins)
10, 10, 8, 8 x Box back squats @3,1,X,1
Build as needed to a heavy set of 8, but try to maintain tempo and good bar speed on the way up. Not looking for a 8RM
*Box Back Squat x 8*
WOD B
Every 90s x 9 (3 sets each, 14 mins)
B1) 15-20 x Goblet cyclist squats (narrow stance, elevated heels, quad dominant)
B2) 8-10/leg x Single leg Romanian deadlifts (Single DB or KB in opposite hand, sub to Staggered stance RDL)
B3) 30s/side x Side plank hold (Weighted hip if possible)
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Start on any movement and rotate in order through 3 rounds
Optional Conditioning
*Swinging Skiers*
Every 2 mins x 5 sets: (10 mins)
30 – 25 – 20 – 15 – 10 Russian Kettlebell swing (32/24)
AMRAP Ski Erg Cals in remaining time
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Score is total Ski cals
(Could be completed with the Echo bike as well if you like)
ACCESSORY
2-3 rounds: rest as needed
12-15 GHD Hip extensions
12-15 Seated leg extensions
15-20/side Banded trunk rotations
