Warm-up
Hip mobility circuit
Slam-ball+Jump 20s on 40s off x3 sets
Strength
A.Snatch 5RM
B.Front squat 5×5
C.Good mornings 3×5
D.Hip thrusts vs. band x100
E.Hanging leg raises x50
12×2 EMOM Bench press Partner WODSplit Reps any way 100 Pushups150 calories200 sit ups250DU/ 500 singles
2 sets:10 reps per side, adductor dip10 reps per side, T-hip rotation10 reps alternating thoracic bridge 2 sets:10 reps per side, floor slider side lunge
3 Rounds:45 each exercise– Side to side floor thrusters– Leg Raise to windshield wiper– Plank Bird Dogs– Hollow Lifts Half of THE SEVEN:7 rounds:4 HSPU4
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