WARM UP – MOBILITY
Dynamic lower body and core warm-ups
Squat hip/hamstring openers / activations
Review / Tech: Barbell box back squat
WOD A
Every 3 min x 5 sets: (15 mins)
8 Box back squats @31X1 (65-75% of 1RM, build heavier than last weeks final 8’s)
Set up a bench or box at or just below parallel.
Use a wider than usual stance, push your hips back with a controlled descent and deload briefly on the bench/box before driving up with speed.
*Box Back Squat x 8*
WOD B
*Blame Game*
Complete 1 round for total reps: (15 mins)
3 min: AMRAP Echo Bike Cals
– 1 min rest
3 min: AMRAP Russian KB Swings (32/24)
– 1 min rest
3 min: Med ball sit-ups w/ chest pass to wall (20/14)
– 1 min rest
3 min: Dumbbell box step ups (20″ + 2 x 50/35 in farmers hold)
– 1 min rest
—
Start on any station and rotate in order
Score is total combined reps / cals
ACCESSORY
2-3 rounds: rest as needed
8-10 GH Raises (use bands to support as needed)
12-15/leg Standing hip flexor KB lifts*
30-40 Russian twists
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*Stand on a low box and hook your foot into a kettlebell, pull your knee above your hip and lower in control
