3/10 WOD

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

Warm-Up (10-12 min) 3 Rounds 250m Row 10 Air Squats 10 Banded Good Mornings 5 Inchworms Movement Prep 2 Rounds: 8 KB Deadlifts 8 RDLs with PVC 20-second Plank Hold Deadlift 5 x 4 @ 75-80% of 1RM Rest

Warm-Up 3 Rounds 10 PVC Pass Throughs 10 Empty Bar RDLs 10 Push Presses 10 Band Pull Aparts Skill Prep Barbell Complex x 3 3 Deadlifts 3 Hang Cleans 3 Push Presses Strength Every 2 Minutes x 6 Sets 3