Thursday 11/6/25
- Sonia Romero
- 12 minutes ago
- 1 min read
— Foundation: Mobility + PVC OH Squats
Warm-Up
200m easy run or 2 minutes bike
2 rounds:
10 air squats
10 PVC pass-throughs
10 scapular shrugs (standing, arms overhead)
10 ankle rocks
Skill / Prep
10 wall facing squats (slow + controlled)
3 x 10 PVC overhead shoulder openers (behind neck & around)
Overhead Squat Work
3 x 10 PVC or Barbell overhead squat (tempo 3-1-3)
3 x 8 goblet squat (light KB/DB) — chest up, elbows high
**WOD — 10-min AMRAP
8 Sumo Deadlift High Pull KB
10 jump Lunges
6 Burpees
100 m Run
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