WARM UP – MOBILITY
Dynamic joint warm-up and full body stretch
Review / warm-up w/ empty barbell: Pause back squat + Back squat,
WOD A
Every 2:30 mins x 6 sets:
1 Tempo/Pause back squats @3,2,X,2 + 3 regular back squats (no tempo or pause needed)
Start at ~60-65% and build slowly as solid mechanics allow, aiming for 75-85% for your top set. (or slightly heavier than last weeks 2+3, measure added for reference)
Aim for a controlled descent, and solid 2s hold at the bottom of the first rep.
*1 Pause Back Squat + 3 Back squats*
*2 Pause Back squats + 3 Back squats*
Pause for 3s at the bottom of the first 2 reps, followed by 3 regular back squats
WOD B
In remaining class time, complete 3 rounds:
12-15 Barbell hip thrusts (upper back across a bench)
12-15 Goblet cyclist squat (narrow stance, elevated heels)
20-25 Weighted anchored sit-ups (hold a DB on your chest)
– rest 45-60s between movements
Optional Conditioning
*Echo Bike: 30s Sprint / 30s Rest x 10 rounds*
Complete 10 rounds of 30s work / 30s rest for total calories
— OR —
*Ski Erg: 30s Sprint / 30s Rest x 10 rounds*
Complete 10 rounds of 30s work / 30s rest for total calories
