LUNES

A. General (5 min)

3 rounds:

1 min easy Jump Rope

10 Air Squats (2-sec pause)

8 Scap Push-Ups

5/5 World's Greatest Stretch.

B. Specific (7 min)

2 rounds:

30/30 sec Couch Stretch

5 Tempo Goblet Squats (3-sec down)

5 Empty-Bar Back Squats

5 Kip Swings.

Warm-up sets Back Squat:

5 @ RPE 4

3 @ RPE 5.5

2 @ RPE 6.5.

Back Squat

Every 2:00 x 5 sets

4 Back Squats @ RPE 7.5-8 (same load if technique holds; last set may touch RPE 8).

Score: Weight used for working sets.

Scaled: Goblet Squat 5 x 8 @ RPE 6-7 (depth and brace first).

Cues: feet rooted, knees track toes, below parallel if mobility allows.

3 Rounds For Time

100 Double Unders

25 Wall Balls (20/14)