Monday 11/02/26

Warm-Up — 2 rounds:

- 45 sec easy bike

- 8 ankle rocks/side

- 10 banded lateral steps

- 8 squat-to-stands

- 10 glute bridges

- 6 thoracic rotations/side

Barbell Prep:2 progressive warm-up sets with the barbell.

Lift — Back Squat — 17 min

5 × 3- fewer reps means we can do heavier weight than last week.

Rest 90–120 seconds.

TIPS: Brace before descending, keep the bar balanced over your midfoot, control the descent, and drive up without letting your hips shoot up first.

WOD — 14-Minute AMRAP

- 10/8 Cal

- 12 Alternating DB Hang Snatches

- 14 AbMat Sit-Ups

- 20 Lateral Line Hops

Goal: Steady pacing, approximately 4–5 rounds.