10/30 WOD

Warm-Up 3 Rounds: 10 PVC Pass Throughs 10 Empty Bar RDLs 10 Jumping Jacks 10 Banded Good Mornings Strength Every 2:30 x 6 Sets 3 Deadlifts 3 Power Cleans (From the ground) 3 Push Presses Build through

Warm-Up 3 Rounds: 250m Row 10 Ring Rows 10 Band Pull-Aparts 20-sec Hollow Hold Strength Weighted Pull-Ups OR Strict Pull-Ups 5 x 5 Scale: Banded Pull-Ups Ring Rows Accessory 3 Sets A1. Single Arm DB R

Warm-Up 3 Rounds: 200m Run 10 Air Squats 10 Walking Lunges 10 Glute Bridges 10 PVC Front Rack Stretch Passes Strength Barbell Front Rack Forward Lunge 95/65 4 Sets: 7/leg Build to a challenging but co