OVERVIEW
Kicking off the month of march with some back squats! 5 sets of 5 loaded at 75% or more of our 1 rep max. If you don’t have a current 1rm, we’ll build throughout the 5 sets to just shy of a 5rm. We’ll finish things off with some pallof presses and suitcase carries to solidify that core. Focus on keeping that tripod foot and hitting a depth your mobility allows.
WARMUP
Mobility
10 slow air squats
Banded hip mobilization x 60s each
Banded ankle mobilization x 60s each
10 slow banded squats
3 sets
12 reverse lunges
10 curl ups
5 single box jumps
10 min to build to working weight on bar
WOD
Back Squats
5-5-5-5-5
Midline:
3 Rounds
10 Pallof press each side (sloooooow)
2 laps suitcase carry
COOL DOWN
Couch stretch
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