5/2 WOD

Warm-up: 2 rounds 10 min - 30 sec easy jump rope - 12 band pull-aparts - 10 scapular push-ups - 8 prone swimmers - 8 light DB reverse flyes - 8 empty-bar rows Lift — Barbell Bent-Over Row — 16 min 5 ×

Warm-Up — 2 rounds - 45 sec easy bike - 10 banded good mornings - 8 alternating scoop the sand - 10 glute bridge marches - 8 bird dogs total - 8 dowel hip hinges Lift — Conventional Deadlift — 17 min

Warm-Up — 2 rounds: 200m easy run together - 12 med-ball chest passes - 10 air squats - 6 inchworms - 10 band side steps TABATA- Squats! TEAM WOD —24-Minute AMRAP Teams of 2 Partner A completes: - 10