5/2 WOD

Warm-Up — 10 Minutes 3 rounds 30 single-unders 10 ankle circles 8 Cossack squats 10 band pass-throughs 8 wall ball shots (light) Overhead Squat Prep 2 rounds 8 PVC behind-neck presses 6 PVC overhead s

DEADLIFT Focus: Posterior-chain strength + powerful hip extension Warm-Up — 10 Minutes 2 rounds 200m easy jog 10 alternating hamstring sweep the sand 12 glute bridges 8 bird dogs 10 PVC good mornings

Warm-Up — 3 rounds: 150-meter easy jog 10 air squats 8 ring rows or scapular pull-ups 8 push-ups 10 alternating lunges 20-second plank Teams of 2 :20 Minutes AMRAP Benchmark :Team Cindy 5 Pull-Ups 10