WOD
MOBILITY
Bike 2 Minutes
Pigeon Stretch
Frog Stretch
Kneeling Stretch
Dynamic Warm-Up
PRIMER
2 Sets:
6e/side Hip Airplane
20sec BB Deep Squat Hold
6 Tempo Squats (3sec descent, 1sec pause, AFAP)
STRENGTH
Back Squat
6 sets of 6
Warm-up to 60%, then EMOM 6 reps for 6 Rounds (6 minutes).
*Reps should be smooth and fairly T&G.
Lower the weight if needed, but do not go above 60%.
CONDITIONING
AMRAP in 3 Rounds (3 Minute Rounds – 13 Minutes in Total):
16/12cal Bike or 20/14 cal Row
5 Squat Cleans (95/65) | (135/105)
Max Effort Burpee Over Bar
2 Minute Rest