WARM UP – MOBILITY
Dynamic lower body joint rotations and pre squat hip openers + core activations
Review + warm-up: Box back squats
WOD A
Every 2:30 mins x 7 sets: (17:30)
3,3,2,2,1,1,1 Box back squat @3,1,X,1
Build over the 8 sets to a heavy single maintaining control and tempo.
Be sure to have 1 or 2 spotters for your heaviest single attempts, you can NOT drop the bar on the box or bench!
*Box Back Squat x 1*
WOD B
EMOM x 15 (5 sets of each)
B1) 15-20 Wallballs (Unbroken sets ideally)
B2) 6-8 Strict pull-ups (Weighted, bodyweight, banded, or jump w/ slow negative)
B3) 20-30s Parallette L-sit or Tuck-sit hold
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Challenge each movements as needed but aim for consistency and quality sets.
Start on any movement and rotate in order (groups of 3 on parallettes)
ACCESSORY
2-3 rounds: rest as needed
8-10/leg Staggered stance RDL (2 x DB or KB)
15-20 Seated leg extensions
20-30s Hollow hold or hollow rocks
