5/2 WOD

Warm-Up — 3 rounds: 8 scap push ups 10 banded straight-arm pulldowns 8 light reverse flyes with band 10 cat-cows 8 empty-bar rows Lift — Barbell Bent-Over Row 5 × 6 Moderate. Use a 2-second controlled

Warm-Up — 2 rounds: 30 sec jump rope 8 Cossack squats/side 10 air squats 10 wide-stance good mornings 8 jump squats Then with an empty bar: 2x 8 sumo RDLs 4 crossovers Lift — Sumo Deadlift 5 × 5 @ Mod

Warm-Up — 2 Rounds 200m jog 15 med-ball chest passes 12 air squats 6 inchworms TEAM CHIPPER For Time - Split all work equally 60 Calorie Row 50 Wall Balls 40 Box Jump-Overs 30 Pull-Ups / Ring Rows 40