5/2 WOD

Warm-Up —2 rounds: - 10 band external rotations - 8 scapular push-ups - 10 banded straight-arm pulldowns - 8 wall slides - 8 light DB pullovers Then bench warm-up: - 10 empty bar - 8 light - 5 moderat

Warm-Up —2 rounds: - 100m jog - 8 PVC good mornings - 8 windmill rotations - 8 jump shrugs - 6 squat-to-stands Empty bar: - 3 clean pulls - 3 muscle cleans - 3 high-hang power cleans - 3 front squats

Warm-Up — 2 rounds: - 150m easy bike - 8 squat-to-stands - 8 ankle rocks/side - 10 band pull-aparts - 8 front-rack elbow rotations - 8 pogo jumps Then PVC/empty bar: - 5 clean-grip RDL - 5 clean 3-pul