Monday 2/9/26
- Feb 8
- 1 min read
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
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