9/14 WOD

— Foundation: Mobility + PVC OH Squats Warm-Up 200m easy run or 2 minutes bike 2 rounds: 10 air squats 10 PVC pass-throughs 10 scapular shrugs (standing, arms overhead) 10 ankle rocks Skill / Prep 10

WEDNESDAY — 3RM Push Press Day 💥🏋️‍♀️ Warm-Up (10 min) 10 Banded Pass-Throughs 10 banded face pulls 10 jumping jacks 10 arm circles 10 push-ups Then: 2x5 Push Press Barbell Only -focus on bar speed

TUESDAY — 3RM Sumo Deadlift Day ⚡️🦵 Warm-Up (10 min) 10 Banded Good Mornings 10 Hip Circles & Kick Backs (5/side) 10 Walking Lunges 4 Inchworm Then: 2x5 Sumo Deadlift - Barbell Only -Focus on bracing