Sunday August 25

Warm-Up
30 Squats
20 Spider Lunges
10 Hips to Wall

Super Squat Hip Sequence Mobility (MWOD Video)
Including “Single-Leg Flexion with ER Bias” (BaSL, pg 303-04) & “Hip External Rotation with Flexion” (BaSL, pg 309)
30 sec Flexion w/ elbow into foreleg
30 sec Flexion w/ arm on the outside of the leg
30 sec Flexion turned away from the leg
30 sec Flexion on side of the foot

10 Hips to Wall
20 Spider Lunges
30 Squats

Strength – Back Squat
1×10 bar
1×10 @ 35%
1×6 @ 50%
1×6 @ 65%
1×6 @ 75%
3×6 @ 80%

Partner Met-Con – Alley Relay
2 Rounds each of (finish two rounds of each exercise then move on)
Double KB or DB
OH Carry 25 M Out and Back (A then B)
Waiters Carry (1 OH, 1 farmers) 25 M out and back each side, switch hands at 25 M mark (A then B)
Farmers Carry (A then B)