5/2 WOD

LONG Warm-Up — 2 Rounds 200-meter easy row 10 air squats 10 alternating lunges 10 slow mountain climbers per side 10-second plank 20 high knees 20 butt kicks 10 walking lunges 10 calf raises Then comp

Warm-Up — 2 rounds 200-meter easy row 10 band pull-aparts 8 scapular pull-ups 10 ring rows 10 hollow rocks 15-second active hang Then Pull Up Prep 2 rounds: 5 controlled ring rows 3 slow pull-up negat

Warm-Up — 2 rounds 200-meter easy run or 1 minute bike 10 air squats 10 glute bridges 8 walking lunges per leg 10 banded good mornings 20-second front-rack stretch Barbell Prep: With an empty bar only