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)
