10/9 WODOct 8, 20231 min readEvery 2 Minutes:5 Tempo Back Squats @ 50% 1-Rep(3 sec down, 3 sec pause, 3 sec up)ThenEMOM - 15 Minutes150 Meter Row4x:30 Sec Hollow Hold20 Slow Knee Tucks30 Weighted Russian TwistRest as needed
Tuesday 09/22/26Focus: Horizontal pressing strength • upper-back stability Warm-Up 2 rounds: 10 band pull-aparts 8 scapular push-ups 10 band external rotations 8 wall slides 8 light DB pullovers Bench Prep 10 empty b
Monday 09/21/26Focus: Quad strength • front-rack positioning • trunk strength Warm-Up — 2 rounds: 30 sec easy row 8 squat-to-stands 8 alternating lateral squat shifts 10 glute bridges 10 ankle rocks/side 8 PVC front
Friday 09/18/26Partner Warm-Up — 2 rounds: 200m run together 10 air squats 8 inchworms 10 light KB deadlifts This is you go / I go, but the movement changes every 7 minutes. ROUND 1 — 7:00min Partner A: 8/6 Cal Ski
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