5/2 WOD

Warm-Up —2 rounds: - 30 sec easy SkiErg - 10 ankle rocks - 8 squat-to-stands - 10 glute bridges - 8 lateral squat shifts - 8 PVC good mornings 2 progressive back squat warm-up sets. Lift — Back Squat

Warm-Up — 2 rounds: - 45 sec easy bike - 10 band pull-aparts - 8 scapular push-ups - 10 band external rotations - 8 thoracic rotations total - 8 light DB pullovers Lift — Tempo Bench Press — 17 min Co

Warm-Up — 2 rounds - 400m easy run - 10 alternating med-ball chest passes - 6 inchworms - 10 air squats - 10 band pull-aparts - 80-ft farmer carry - :25 Reverse Plank TEAM WOD Teams of 2 — 4 Stations