3.10.2026

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) – 2-3 warm up sets – then 5×5 cross load

Bulgarian Split Squat – 3×6 ea leg (DB load)

Strict Pull Ups – 3×10 or Max Effort

Sorinex Roll Outs – 3×10

Supinated Grip Bent Over Row – 3×10

RDL – 3×6

DB Curls – 3×10

Conditioning:

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

POST:

STRETCH