5/2 WOD

Warm-Up — 2 rounds: 60 sec easy bike 8 alternating world's greatest stretch 10 squat-to-stands 8 lateral lunges total 10 glute bridge 10 ankle rock circles Barbell prep — 2 rounds 6 empty-bar front sq

Warm-Up —2 rounds: 200m run 10 alternating med-ball chest passes each 8 air squats 10 PVC pass-throughs & ATW 6 inchworms Strength — 5 rounds 40-ft Heavy Farmer Carry :30 Wall Sit TEAM WOD — 20 Minut

Warm-Up —2 rounds :30 jump rope 8 front-rack elbow rotations 10 empty-bar good mornings 8 dip-and-drives 6 muscle cleans Empty Barbell Prep 3 High Pulls 3 Hang Power Cleans 3 Strict Presses 3 Push Pre