WOD 1 = GB single leg squat Preparatory element 5
Work = deck squat
Mobility = Skiers*
WOD 2 = 5 R
-20/16 cal airdyne
-10 alternating back rack lunges (empty bar)
* Set up in the rack with the bar on your back the same way you would for back squats. Keep shoulder blades together for all lunges.
On odd numbered sets (sets 1, 3, 5 etc) step forward into the lunge
On even numbered sets (2, 4, 6 etc) step backward into the lunge
For today the lunges should not feel heavy. If the empty bar is too much then use a training bar or pvc pipe.
Focus on keeping the front foot flat, and driving out of the heel while keeping both legs stable with no wobble. Sit back into your glute on the lunging leg.
If you are flexible, have lunge or dance experience etc, then focus on stretching the front of the hip on the leg that is behind you. But otherwise focus on keeping the lunge as stable and smooth as possible