WARM UP – MOBILITY
Dynamic joint warm-up and full body stretch
Review / warm-up w/ empty barbell: Front squat, Pause back squat + Back squat
WOD A
Every 2:30 mins x 6 sets:
1 Tempo/Pause back squats @3,2,X,2 + 2 regular back squats (no tempo or pause)
Start at ~65-70% and build slowly as solid mechanics allow, aiming for 80-90% for your top set. (or slightly heavier than last weeks 1+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 + 2 Back Squats*
Pause for 3s at the bottom of the first rep, followed by 2 regular back squats
*1 Pause Back Squat + 3 Back squats*
WOD B
*Front squat + Burpee over bar*
Complete for time:
15-12-9-6-3 Reps of:
Front Squat (155/105lbs)
Burpee over the bar
ACCESSORY
2-3 rounds: rest as needed
15-20 Banded hip thrusts (upper back across a bench, could also use sandbag or DB)
12-16 Alt. Goblet curtsey lunges
20-25 Weighted anchored sit-ups (hold a DB on your chest)
