Monday 05/18/26

Warm-Up :2 rounds

200m row

10 band pull-aparts

10 glute bridges

8 empty-bar RDLs

8 empty-bar bent-over rows

Barbell Prep

2 rounds:

5 Pendlay rows

5 good mornings

Bent Over Row (15 min)

5 × 6

Rest 90 sec

Accessory — 3 Rounds

10 Chest-supported DB rows

12 Seated Banded lat pulldowns

20-sec hollow hold

WOD — 15-Min

12/10 cal row

10 DB hang cleans

8 Burpees over DB