WOD Tuesday 02.25.2020

Mobility:
Couch Stretch x 1 minute/Side
90/90 Hip Rotations x 10 Alt reps

Movement Prep:
Supine Scorpion x 10 Alt reps
Deadbug x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
Russian Squats x 10 reps

Warm Up:

AMRAP in 4 minutes
“A” – Shuttle Run (25ft O/B)
“B” – 1 round of:
10 KB Deadlifts
5 Jump Squats
10 Alt V-Ups

Technique & Lift:

Squat Prep w/ Partner

“A” Holds bottom of Back Squat with Bar
“B” Does 10 Banded Squats

Then..

“A” Performs Barbell Back Squat with Bar
“B” Performs Banded
* 10 (R) Lateral Steps
* 10 (L) Lateral Steps
* 10 (FWD) Steps
* 10 (BWD) Steps

7 minutes complete 2 sets
4 Back Squats
*Work up to your starting weight at 60%

A. Every 3 minutes x 6 sets
Back Squat
*Sets 1-2 x 9 reps @ 60% of 1RM Back Squat
*Sets 3-4 x 7 reps @ 65%
*Sets 5-6 x 5 reps @ 70%

B. 3 sets of:
(R) KB Front Rack High Knee Walk x 25ft
(L) Reverse Lunge x 10 reps
(L) KB Front Rack High Knee Walk x 25ft
(R) Reverse Lunge x 10 reps
– Rest 60 seconds –