WOD
Mobility
Foam Roll (Pec Stretch, T-Spine, Glutes)
Child’s Pose
Cat Cow Stretch
Primer
2 Sets
15s e/side Side Plank + Leg Lift*
15s Hollow Holds
10 Glute Bridges
5 Dive Bomber Pushups
Strength
Back Squat: Warm-up, then build to 80% – 4×3@80%
Conditioning
AMRAP in 10 Minutes:
40m DB Walking Lunges (35s/20s)
10 Toes to Bar
12 DB Shoulder to Overhead | 8 HSPU
… then immediately into 1k Bike for Time