TUESDAY – SQUATS + PULLING (90 min)
Pre-Warm-up (10 min):
500m row light pace
Shoulder mobility:
10 x arm circles forward
10 x arm circles backward
10 x scapular push-ups
10 x wall slides
10 x banded dislocates
Hip mobility:
10 x hip circles each leg
10 x fire hydrants each side
10 x controlled hip flexor stretch each side
10 x supine hip rotations each side
Warm-up (15 min):
800m row progressive pace
10 x air squat 10 x walking lunges per leg10 x good mornings with PVC
10 x front rack stretches
10 x scapular pull-ups
10 x banded pull aparts
10 x PVC squat mobility
Strength (30 min):
5 x 3 Back Squat @75-80%
4 x 5 Pull-ups
WOD (20 min):
AMRAP 15:
10 x front squat
8 x banded pull-ups
12 x box step-ups
Cool-down (15 min):
500m row light pace
10 x banded pull aparts
30 sec squat hold
30 sec pigeon pose each side
30 sec quad stretch each side
30 sec child’s pose
30 sec dead hang from pull-up bar