Monday 06/01/26

Warm-Up 2 rounds:

200m row

10 air squats

10 PVC pass-throughs

10 PVC overhead squats

20-sec overhead hold

Thoracic opener

Strength (15 min)

Overhead Squat

5 x 3

Build to a challenging but technically sound weight

Accessory (3 Rounds)

10 Single-arm DB overhead lunges (each side)

12 Band face pulls

10 PVC Sotts presses

20-sec side plank (each side)

WOD — 16-Min EMOM ⚡

Minute 1:

12/10 Cal Row

Minute 2:

10 DB snatches (alternating)

Minute 3:

8 Burpees over DB

Minute 4:

Rest

Repeat x 4 rounds