Monday 2/9/26

Warm-Up – 12 min

12 Air squats (2-sec pause at bottom)

10 Banded glute bridges

10 Reverse lunges

30 sec Dead bug hold

Empty Barbell Flow (2 rounds)

6 Back squats

6 Good mornings

6 Front squats

Back Squat – 15 min

5 × 5 @ moderate-heavy

Last set should feel challenging but clean

Rest 90 sec

Accessory – Superset (4 rounds)

8 Front-foot elevated split squats (each leg)

10 KB lateral lunges (alternating)

Rest 60 sec

WOD – 14-min AMRAP

12 KB swings (heavy)

10 DB front squats

8 Burpee broad jumps

40 single unders