DATE – Monday

 

Warm-up: 5 min Dynamic lengths

 

Mobility: Banded hip opener lunge + Posterior chain floss

 

WOD A) Box Squat: 7 x 3 – Rest 60-90s betweens sets (20 min)

(Work up to a heavy triple for the day. Slight pause / de-load on the box.)

 

WOD B) Barbell good mornings: 3 x 10-12 (5-7 min)

Rest 90-120s between sets

(Sub hip extensions for anyone struggling maintaining a neutral torso. )

 

WOD C) 3 rounds NFT: (10-15 min)

15 x Reverse Fly’s (10/5) – use small plates

10-12 x “W+Y’s” (5/2.5) – use small plates

8-12 x GH Raise (3,1,X,1) (body curl as modification)

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