9.4.2025

WARM UP – MOBILITY WORK

WARM UP WOD –

50 Cals on Concept2

PVC Squat Practice – 5 reps

HIP/BACK/KNEE Movement Prep for Squats

STRENGTH:

Back Squat (sub Box Squat) – 8-8-6-6-5-5-4

Step Back Lunges – 3×5 ea leg (DB load)

Strict Pull Ups – 3×10 or Max Effort

Sorinex Roll Outs – 3×10

Body Row – 3×10

RDL (DB Load – both hands) – 3×6

DB Curls – 3×10

Conditioning:

4k Bike or 2k Row/Ski or 1m Jog

POST:

STRETCH