5/2 WOD

Warm-Up (10 min) 2 rounds: 200m row 10 band pull-aparts 10 good mornings 8 empty-bar rows Strength (15 min) Bent Over Row 5 x 6 Controlled Accessory (3 Rounds) 12 Reverse flys 10 Banded pulldowns 30-s

Warm-Up 2 rounds: 5/5 one glute bridges 10 walking lunges 10 air squats 8 empty-bar back squats Barbell Prep 5 tempo squats 5 pause squats 5 regular squats Back Squat 5 x 5 @ moderate-heavy Accessory

Warm-Up 2 rounds: 200m row 10 air squats 10 PVC pass-throughs 10 PVC overhead squats 20-sec overhead hold Thoracic opener Strength (15 min) Overhead Squat 5 x 3 Build to a challenging but technically