5/2 WOD

Warm-Up - 3 rounds 45 Sec Bar Hang 10 band pull-a-parts 10 Scap push-ups 10 PVC Pass thru & ATW Tempo Bench Press 4 sets x 5 reps Tempo: 3 sec down, 1 sec pause, press Super Set into 8 Single arm bent

Warm-Up- 10 m min Row 2 minutes PVC x 10 each pass-throughs front squat behind-neck press snatch grip push press 90 sec bar hang Overhead Squat Work 1 x 5 PVC OHS 3 x 5 empty barbell OHS (or training

Warm-Up-12 min 10 Air Squats 10 Glute Bridges 10 Walking Lunges Twist 30 sec Hollow Hold EMPTY BARBELL 2 x 5 Empty-bar Back Squats 3 x 6 Pause Squats (2-sec pause) Back Squat – 15 min Build to 5 x 4