WARM UP – MOBILITY
Dynamic joint warm-up and lower body + core activations
Stretch out: Hips, Hamstrings, Ankles, Thoracic
Review Back squat and warm-up to WOD A starting weights
WOD A
Every 2:30 min x 6 sets: 5,4,3,2,2,2 Back squats (Building)
Start at ~65-70% and aim to build each set to ~90-95% or a heavy set of 2 or close to a 2RM.
Ideally build heavier than the 3’s from last week if you did them (measure added).
*Back Squat x 2*
*Back Squat x 3*
WOD B
Every 2:30 x 4 sets:
5 Deadlifts (65-75%, no touch and go)
rest 10-15s
5 Broad jumps (reset between jumps, no bounding, jump as high and far as you can trying to be as explosive as possible)
*Deadlift x 5*
WOD C
In remaining class time: 3 rounds: rest as needed between rounds
6-8/leg 1+1/4 Bulgarian split squat (1 or 2 DB’s in farmers hold)
15-20/side KB or DB Oblique side bends
Optional Conditioning
*Ski Erg & Burpee EMOM*
Complete for time:
100/75 Ski Erg calories
EMOM, including the first, complete 5 burpees before continuing with your ski
(If you are not fast at burpees, scale to 3-4 reps)
— OR —
*Echo Bike & Burpee EMOM*
Complete for time:
100/75 Echo Bike calories
EMOM, including the first, complete 5 burpees before continuing with your bike
(If you are not fast at burpees, scale to 3-4 reps)
