5/2 WOD

Warm-Up —2 rounds: - 200m easy row - 10 band pull-aparts - 8 scapular wall slides - 8 PVC pass-throughs - 8 dip-and-drive drills - 10 band external rotations Barbell Prep: - 5 strict presses - 5 dip-a

Warm-Up — 2 rounds: - 45 sec easy bike - 8 ankle rocks/side - 10 banded lateral steps - 8 squat-to-stands - 10 glute bridges - 6 thoracic rotations/side Barbell Prep:2 progressive warm-up sets with th

Warm-Up — 8 min 2 rounds with your partner: - 200m easy jog - 10 alternating med-ball chest passes - 8 inchworms - 10 air squats - 10 band pull-aparts 24-Minute AMRAP Partner A — Complete: 12/10 Cal B