19.03.2025

WEDNESDAY – PULLING & CORE (70 min)

Pre-Warm-up (10 min):

• Shoulder/back prep:
  • 12 x band pull-aparts (3 sets)
  • 10 x scapular pull-ups
  • 10 x wall slides
  • 10 x banded dislocates
• Hip mobility:
  • 60s pigeon pose each side
  • 10 x hip circles each leg
  • 10 x fire hydrants each side

Warm-up (10 min):

• 500m row progressive pace
• 3 rounds:
  • 8 x air squats
  • 8 x ring rows (or banded pull)
  • 8 x good mornings with PVC
  • 8 x shoulder taps in plank position

Strength (25 min):

1. Deadlift: 4 sets
   • 6 reps @ 60-65% 1RM
   • Focus on hip hinge pattern
   • Rest 2 min between sets
2. Ring Rows or Banded Pull-ups: 3 sets
   • 8-10 reps
   • Focus on scapular control
   • Rest 90s between sets
3. Core work:
   • 3 rounds:
     • 30s plank hold
     • 10 bird dogs each side
     • 10 glute bridges
     • 30s rest

WOD (20 min):

EMOM 16:

• Min 1: 8 DB Rows (each arm)
• Min 2: 10 Goblet Squats (light)
• Min 3: 12 Alt. Reverse Lunges (6 each leg)
• Min 4: 45s Plank Hold

Cool-down (5 min):

• 3 min light row
• Hip/Shoulder Mobility Flow:
  • 30s each: Child’s pose, threading the needle each side, seated forward fold