Monday 08/03/26

Warm-Up — 2 rounds

200-meter easy run or 1 minute bike

10 air squats

10 glute bridges

8 walking lunges per leg

10 banded good mornings

20-second front-rack stretch

Barbell Prep: With an empty bar only

2 rounds:

5 front squats

5 tempo front squats with a 3-second descent

3 paused front squats

20-second front-rack hold

Benchmark

Front Squat 5RM

Athletes have 18–20 minutes to establish a heavy set of 5.

Standards

Full depth

Elbows remain high

No more than a brief pause between reps

All five reps completed without re-racking

Short WOD Finisher

3 rounds- For Time

10 goblet squats

12 alternating reverse lunges

30-second wall sit with 10 lbs plate

200m run