5/2 WOD

Warm-Up —2 rounds: 10 band pull-apart 8 scapular pull-ups 10 PVC good mornings 8 prone swimmers 10 ring rows Lift — Landmine Row 5 × 6-8 reps Bar returns completely to the floor between every rep. Res

Warm-Up — 2 rounds: 200m easy row 8 alternating toy soldiers 10 glute bridge 8 bird dogs 6 Inchworms Lift — Deadlift — 16 min 5 × 4 @ mod/ heavy Rest 90 Accessories — 3 rounds: 10 DB Hip Thrusts 8/leg

TEAM WOD : SPLIT ALL WORK 40/32 Cal Row 90sec rest 2 rounds 30 Wall Balls 20 Alternating DB Snatches 20 Box Jump-Overs 30 Burpess 90 sec rest Together:400m Run