5/2 WOD

Warm-Up 3 Rounds 250m Row 10 Air Squats 10 Glute Bridges 10 Walking Lunges 10 Banded Good Mornings Strength Back Squat 4 x 3 @ 75–80% Accessory 3 Rounds Single-Leg RDL x 10/leg Weighted Plank x :45 Wo

Warm-Up (10 min) 3 rounds 10 PVC pass-throughs 10 BTNP PVC 10 lunges 30 sec jump rope SKILL: OH DB Squat Snatch & BTNP 4x8 ( 4 each side, reach full squat with hand fully extended) 4x4 BTNP Accessory:

Warm-Up 2 Rounds: 10 Jumping Jacks 10 Light Deadlifts 10 Air Squats 8 Push Press (light) 5 Burpees Strength Combo (12–15 min) Build to a moderate complex: 1 Power Clean 1 Hang Power Clean 1 Front Squ