Monday 05/11/26

Warm Up 2 rounds

10 Air squats (3-sec down)

10 Glute bridges

10 Reverse lunges

30 sec Hollow hold

Empty Bar (2 rounds)

6 Back squats

6 Good mornings

6 Front squats

Back Squat (15 min)

5 × 4 @ 3–1–X tempo

(3 sec down, 1 sec pause, explode up)

Accessory – Superset (4 rounds)

8 Bulgarian split squats (each)

12 KB goblet pulses

Rest 60 sec

WOD – 14-min AMRAP

10 Heavy KB swings

8 DB thrusters

10 Box jump overs

40 single unders