Warm Up
30 seconds work / 10 seconds rest / 3 rounds
Banded monster walk
Glute bridge
90/90 hip roll
Dynamic squats
Sampson stretch
Med ball lunges
Back squat demo/progressions/teaching
Back squat warm-up/practice/form checks
Strength
Every 2 minute on the minute x 6 rounds
Back Squat x 6 reps buidling weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 5 reps last week
WOD
Competitive:
Every minute on the minute for 5 minutes
15/10 cal row
Rest 2 minutes
As many rounds as possible in 12 minutes
15/11 cal row
20 alternating DB lunges (40/30)
12 DB deadlifts (40/30)
Performance:
Every minute on the minute for 5 minutes
12/9 cal row
Rest 2 minutes
As many rounds as possible in 12 minutes
12/9 cal row
20 alternating DB lunges (30/20)
12 DB deadlifts (30/20)
Lifestyle:
Every minute on the minute for 5 minutes
10/7 cal row
Rest 2 minutes
As many rounds as possible in 12 minutes
10/7 cal row
20 alternating DB lunges (20/15)
12 DB deadlifts (20/15)