Sunday Strength
Warm-up)
3 x 200m Row: 70%, 80%, 90% (Alternate w/partner or rest 1:1)
Mobility)
T-Spine Mobility
Pre-squat hip mobility
WOD A)
Overhead Squat – Focus on perfect form (20 mins):
2 x 10 @ PVC Pipe or Empty Bar
2 x 5 @ Light – Moderate Weight
3 x 3 @ Moderate – Heavy Weight
WOD B1) Bench Press: 3×8-10 reps – Heavy as possible
WOD B2) KB Row: 3×8-10 reps – Heavy as possible
*Alternate exercises resting 60 secs between
