Monday 10/6/2025
Oct 5, 2025
1 min read
WU (8): 200m jog + perfect stretch flow + light squat ladder (5,3,2--empty barbell x2
Strength (16):Back Squat 6×3 @ 75–80
Accessory (8): Front-rack lunges 3×10/leg (90sec rest only between)
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See AllWarm-Up — 2 rounds - 400m easy run - 10 alternating med-ball chest passes - 6 inchworms - 10 air squats - 10 band pull-aparts - 80-ft farmer carry - :25 Reverse Plank TEAM WOD Teams of 2 — 4 Stations
Mobility Warm-Up —2 rounds: - 6 World's Greatest Stretch/side - 8 90/90 switches - 8 KB halos total - 8 adductor rock-backs - 6 thoracic rotations/side Strength — 3 quality rounds-16 min 1. DB Lateral
Warm-Up —2 rounds: - 100m easy jog - 8 clean-grip good mornings with PVC - 8 front-rack elbow rotations - 6 ankle rocks/side - 8 pogo jumps - 6 squat-to-stands Barbell review: - 3 Clean Deadlifts to K
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