LUNES

A. General (5 min)

2 rounds:

250 m easy Row

10 Air Squats

8 Cat-Cow

10 Scap Pull-Ups.

B. Specific - Wenning Warm-Up (8-10 min)

3 rounds, circuit, no rest between movements:

20 Tempo Air Squats (3 sec down, pause, no load)

20 Banded Good Mornings

20 Back Extensions

RPE 4 - a pump, not a burn.

Scaled: 2 rounds x 20.

Warm-up sets Back Squat:

5 @ RPE 4

3 @ RPE 5.5

2 @ RPE 6.

Back Squat (deload)

Every 2:00 x 4 sets

5 Back Squats @ RPE 6.5-7 (fast, perfect reps; deload week)

Score: Weight

Scaled: Goblet Squat 4 x 8 @ RPE 6.

Cues: same depth every rep, controlled down, fast up.

For Time

800 m Run

60 Kettlebell Swings

400 m Run

60 Kettlebell Walking Lunges (goblet or racked)

800 m Run

Time cap 25 min

Rx (M / W): KB 24 / 16 kg

Scaled: KB 16 / 12 kg - 40 Swings - 40 Lunges - 600 / 300 / 600 m Run

Stimulus: Steady aerobic (RPE 7); swings in big sets, lunges in 10s, run conversational-plus. Aim 18-23 min.

Score: Time (or reps at cap)

Couch Stretch 1 min/side

Pigeon 1 min/side

Calf stretch 1 min

Zone 2 - 35 min Row

35 min continuous Row

Zone 2 - RPE 3-4

HR 60-70% max; nasal / conversational.

Score: Meters + Avg HR