Monday 08/30/26

Warm-Up — 2 rounds:

30 sec jump rope

8 Cossack squats/side

10 air squats

10 wide-stance good mornings

8 jump squats

Then with an empty bar: 2x

8 sumo RDLs

4 crossovers

Lift — Sumo Deadlift

5 × 5 @ Moderate

Rest 90–120 sec.

Supporting Accessories — 3 Rounds

DB Lateral Step-Up — 8/leg

Banded Standing Hip Abduction — 12/side

12- Superman

WOD

4 × 3:00m rounds Complete AMRAP

8 Cal or Ski

8 DB Front-Rack Walking Lunges

6 Burpee plate Get-Overs

90 sec rest