Tuesday 10/27/26

Warm-Up —2 rounds:

- 30 sec easy SkiErg

- 10 ankle rocks

- 8 squat-to-stands

- 10 glute bridges

- 8 lateral squat shifts

- 8 PVC good mornings

2 progressive back squat warm-up sets.

Lift — Back Squat — 17 min

5 × 5

Rest 90–120 seconds.

Emphasize a controlled descent and aggressive drive upward.

TIPS: Brace before descending, maintain whole-foot pressure, knees track naturally over toes, and hips and shoulders rise together.

Supporting Accessories —2 rounds:

- 10 Banded side steps

- 12 Standing Banded Hip Abductions total

- :30 Weighted Front Plank

WOD —Every 3:00 × 5 rounds

- 10/8 Cal

- 12 Med-Ball Slams

- 20 DBL Under /20 Single

- 20 Lateral Line Hops

Rest remaining time.

Goal: Finish each round in approximately 1:45–2:15.