5.12.2026

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) – 6-6-5-5-5-4

Bulgarian Split Squat – 3×5 ea leg (DB load)

KBS – 3×25

GHD – 3×6-8

DB Curls – 3×10

Conditioning:

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

POST:

STRETCH