Warm-up
Dynamic warm-up with single leg priority
Class mobility session
Strength
A1. Bulgarian split squats – 4x8e side; AHAP
A2. Half TGU – 4x3e; AHAP
*no standing, just to knee and back down
A3. Banded pull throughs – 4×10
Know the movements and how to keep these safe and effective.
Bulgarian split squats – https://www.youtube.com/watch?v=2C-uNgKwPLE
Banded pull throughs – https://www.youtube.com/watch?v=Khn0S9s8n1I
WOD
“Rhyme Time”
18-15-12-9-6
T2B
OHS (95/65#)(75/55#)
OtB burpees
High skill workout based on the volume of T2B and OHS. Scale these to the hardest possible progression.
Cool Down
Spend the time on recovery, 3 minutes will make the world of difference.
