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Monday 2/16/26

  • 2 hours ago
  • 1 min read

Warm Up - 2 rounds

  • 10 Air squats

  • 10 Glute bridges

  • 10 Reverse lunges

  • 6 Jump Lunges

  • 30 sec wall sit

Empty Bar (2 rounds)

  • 6 Back squats

  • 6 Good mornings

  • 6 Front squats


Tempo Back Squat

5 × 4 @ 3–1–X tempo(3 sec down, 1 sec pause, explode up)


Accessory – Superset (4 rounds)

  • 8 Box Step Ups with Weight/ foot hover over box

  • 20 KB goblet pulses

  • Rest 60 sec


WOD – 14-min AMRAP

  • 8 DB thrusters

  • 10 Box jump

  • 40 single unders

  • 10 single-arm weighted lunges

 
 
 

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