5/2 WOD

Focus: DB + KB Strength • Stability • Mobility Warm-Up + Mobility — 2 rounds: 6 World's Greatest Stretch/side 8 90/90 hip switches 8 KB halos total 8 Cossack shifts total 8 thoracic rotations total DB

Focus: Power • bar control • overhead stability Warm-Up —2 rounds: 200m easy jog 10 PVC pass-throughs 8 snatch-grip good mornings 8 overhead PVC presses 6 muscle snatches 6 overhead squats with PVC Em

Focus: Horizontal pressing strength • upper-back stability Warm-Up 2 rounds: 10 band pull-aparts 8 scapular push-ups 10 band external rotations 8 wall slides 8 light DB pullovers Bench Prep 10 empty b