TUESDAY – SQUATS + PULLING (90 min)
Pre-Warm-up (15 min):
500m row light pace
Shoulder/back prep:
15 x band pull-aparts (3 sets)
10 x scapular pull-ups
10 x wall slides
10 x banded dislocates
Hip mobility:
90s pigeon pose each side
10 x hip circles each leg
10 x fire hydrants each side
Warm-up (15 min):
400m run
3 rounds:
10 x air squat
10 x walking lunges per leg
10 x good mornings with PVC
5 x ring rows
5 x push-ups
Strength (30 min):
Back Squat: 4×4 @75-80% 1RM
Focus on bracing and vertical torso
Pull-up progression:
4 sets of max reps with appropriate band
Rest 2-3 min between sets
Bent Over Row: 3×8 @70-75% 1RM
WOD (20 min):
AMRAP 15:
10 front squat (40% 1RM)
8 pull-ups
12 box jump/step-ups (24″/20″)
Cool-down (10 min):
500m row light pace
Hip/Shoulder Mobility Flow:
Hip Complex (30s each):
Dynamic hip flexor stretch each side
Spiderman lunge with rotation each side
Cossack squats alternating sides
Deep squat hold with prying
Pigeon pose each side
Shoulder Complex (30s each):
Down dog to up dog flow
Cross body shoulder stretch each side
Pull-apart hold with pause at end range
Wall slide with scapular retraction
Child’s pose with shoulder reach
Combined Movement (30s each):
Warrior 1 to Warrior 3 flow each side
Thoracic bridges
Rolling pattern each side
Lower back stretching