Monday 2/16/26

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

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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