Monday 08/17/26

Warm-Up:2 rounds

150m run

10 squat-to-stands

8 lateral lunges/side

12 glute bridge marches

10 banded good mornings

Then with an empty bar:

8 back squats

5 tempo back squats — 3 sec down

5 paused back squats — 1 sec bottom

Strength — Back Squat

5 × 5 @ 70–78%

Rest 90 sec–2 min.

Rather than chasing max weight, all five working sets should look consistent.

Notes: Brace before descending → knees track over toes → drive the floor away.

Supporting Accessories — 3 Rounds

8 DB Bulgarian Split Squats/leg

12 Hamstring Slider Curls

15 Banded Lateral Steps/side

Keep rest short :)

WOD 15-Minute AMRAP

10 Box Step-Overs

12 Alternating DB Hang Snatches

14 Hand-Release Push-Ups

150m Run

Goal: 4–6 rounds.

This should be an 80% sustainable effort, not a first-round sprint