Tuesday 11/10/27

Warm-Up — 2 rounds:

- 25 Cal Row

- 10 ankle rocks

- 8 squat-to-stands

- 10 glute bridges

- 8 lateral squat shifts

- 8 PVC good mornings

05:05

Barbell Prep: 2 progressive back squat warm-up sets.

Lift — Back Squat —

4 × 6

Rest 120 seconds

TIPS: Brace, maintain whole-foot pressure, control depth and drive evenly through both legs.

WOD — Every 3:00 × 5 rounds

- 60 Single Jump Rope

- 12 Wall Ball Shots

- 10 Alternating Plate OH Reverse Lunges

Rest remaining time.

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