5/2 WOD

Warm-Up — 2 rounds: - 100m easy jog - 8 clean-grip good mornings with PVC - 8 front-rack elbow rotations - 8 ankle rocks - 6 jump shrugs - 6 squat-to-stands Empty-bar review: - 3 Clean Deadlifts to Kn

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