MON 4/13/26 WOD

Warm Up – 2 sets:  4 shuttle runs - 10 banded side-steps (Rt/Lt) - 10 leg swings, (across/front to back)- 5 alternating elbow-up (empty bar) -  front-rack stretches - 5 empty bar deadlifts - 5 Cossack squats/leg 10 squat jumps – Shuttle run is 25 ft out and back – Hang squat cleans:  5 Hang power pulls – 5 hang muscle cleans – 5 hang power cleans – 5 front squats – 5 hang squat cleans – Build up:  5-4-3

Strength – Hang Squat Cleans – 2-2-2-2-2-2 (2:30 min per set)

WOD

2:00 on the clock

20/15 calorie bike L2-15/12 calorie L1-12/8 calorie

max handstand pushups L2- HSPU with abmats L1-strict DBL DB presses (pick weight)

-Rest 1 Min –

4 Rounds for total HSPU

Post WOD - 3 rounds:  15 unweighted sumo good mornings - 15 unweighted good mornings – Maintain an easy and controlled pace