2026-01-30

Warm-Up (10 min)
• 3 rounds:
• 10 PVC pass-throughs or banded shoulder openers
• 10 air squats
• 5 push-ups
• 10 KB swings (light)
• 10 jumping jacks
• Then 2:00 on Rogue Echo Bike at moderate pace

Strength

Strength – Tempo Front Squat
• 4 sets of 3 reps
• Use moderate load (~65–75% of your 3RM) (95#)
• Focus: maintaining vertical torso, ankle/knee control
• Rest 60 sec between sets

WOD

Short Conditioning WOD (10-12 min cap)
“Spicy Triplet” – 3 Rounds for Time:
• 12 Deadlifts @ 135/185#
• 15 Box Jumps @ 24”
• 20 Wall Ball Shots @ 20#/10ft

Go at about 80–85% intensity — think “sustainable suffering.” Keep your hinge mechanics crisp and stay springy on those box jumps.

Time: 12:41 Rx