Warm Up
Alexandra Aurora LaChance (@alexlachancetraining) • Instagram photos and videos

2 rounds
▪️20 Wall Squat Knee Abductions with 10 sec squeeze on last rep. Maintain 3 points of contact against the wall (big toe, pinkie, heel) and a 90 degree angle in your knees. Pause for each
abduction and feel constant tension on the band.

▪️10 Sit to Cossack Squats (modify by ditching the sit part or pull yourself up with the help of a rig). Drive the knee out get off the floor.

▪️15 Single Leg Deadlifts. I keep these light to just warm up my glutes instead of fry them. I’ll do them heavier for less reps at the end of my session. Keep weight midfoot and hips squared up when performing these.

▪️5-10 Tempo Goblet Squats focusing on keeping even weight in the legs and pushing knees forward. Feel those feet flat against the floor.

Strength
Day one Stamina Squats
BS 4 x 3 reps @ 65%
FS 4 x 3 reps @ 70%

WOD
"Off and On"
10:00 EMOM
min 1- max reps Turkish get ups
min 2- strict pull ups x 5-8 reps or toe assist pull ups
*toe assist can be both feet helping, one foot on the box to help, or feet on the box and no support on the way down- slow eccentric pull ups*
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