4.7.2026

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) – 10-10-8-8-6-6-5

Single Leg RDL – 3×6 ea leg (DB load – 1 in each hand)

Strict Pull Ups – 3×10 or Max Effort

Sorinex Roll Outs – 3×10

Low Row (Machine) – 3×10

Triceps Push Down – 3×10

DB Curls – 3×10

Conditioning:

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

POST:

STRETCH