WARMUP/MOBILITY
Dynamic hip / thoracic openers
Banded squat warmup
Partner front rack stretch
WOD A
Front Squat x 5
In 20 mins – build to a 5RM Front Squat, then strip down to 90% and hit 2-3 more sets of 5
WOD B
Kung Fu Panda
Against a 15 min clock…
1000m Run (buy-in only)
AMRAP in remaining time:
25 Wallballs 30lb 10′ / 20lb 9′ – slamball Rx
25 Pullups
*Scale reps correctly: 20 for Int, 10-15 for Beginner
COOL-DOWN
Easy 5-7 min bike or jog
—
Crossover Plyo or Recovery
