Tuesday 10/20/26

Warm-Up —2 rounds:

- 45 sec easy row

- 10 ankle rocks

- 8 squat-to-stands

- 8 lateral squat shifts

- 10 glute bridges

- 8 PVC front-rack rotations

Empty Bar: 2x3 Front squats

Lift — Front Squat — 17 min

5 × 4 (Goal is to reach squat depth while maintaining midline core strength)

Rest 90–120 seconds.

TIPS: Elbows high, brace before descending, maintain midfoot pressure, and drive straight up.

Accessories —2 rounds:8-10min

- 10 Bulgarian Split Squats (5/5)

- 12 Hamstring Slider Curls: Use Dodge Balls

- 12 jacknives

WOD — Every 3:00 × 5 rounds

- 10/8 Cal

- 12 Alternating DB Hang Snatches

- 10 Lateral Box Step-Overs

Rest for the remainder of each interval.

Goal: Finish in 1:45–2:15, allowing 45–75 seconds of recovery.