Warm Up
2 rounds:
15 Rocking Hip Flexor Mob/side
10 Cossacks + 10 Pause Goblet Squats
90 sec Rolling Plank
Strength:
A1) Back Squat – 3 sets: 2 @heavy weight, then drop weight and go immediately into 3 speed reps @ lighter weight immediately into max reps @31X1 at the same weight (drop weight by 25-30%)
A2) Pause Calf/Tib Raise 2×15 each
B) Single Leg RDL w/ Hand Support 3×8-10/Leg
Conditioning:
Partner WOD – 2 sets each:
8 DB Bulgarian Split Squats/Leg
8 Heels Elevated Goblet Squats
300/200m Row
8 Body Weight Bulgarian Split Squats
8 Heels Elevated Air Squats
-Alternate rounds
