Moneyball

WOD on the Fly — Monday, October 26. "Moneyball": front-squat strength, then an 18-minute ascending ladder. Percentages are a guide — pick a load that matches how hard it should feel.

WARM-UP · 8 MIN

Foam roll quads, glutes, T-spine — 3 min · Air bike easy — 3 min

1 round: 10 goblet squats @ 40% · 10 band pull-aparts · 5/side spiderman lunges

2 × 5 front squats — empty bar, then light

STRENGTH · 15 MIN

Barbell front squat 5 × 5 @ 75% difficulty · rest ~2 min

(the ladder below: add 2 reps to every movement each round)

WOD · LADDER AMRAP 18 MIN · 2-4-6-8…

DB push press (bilateral) @ 75% | DB push press (1-arm) @ 60%

Landmine squat @ 70% | DB goblet squat @ 60%

1-arm wide-grip DB bent-over row (split stance) @ 75% | 1-arm wide-grip DB bent-over row (split stance) @ 60%

(rows: split stance, wide grip — same both sides, just lighter)

COOL-DOWN · 5 MIN

Easy bike 3 min · couch stretch + thread-the-needle, 45 sec/side

Programmed for Refinery Fitness members. Percentages are a guide — scale further to your own skill level and strength. Consult your physician before beginning any exercise program. If you know a movement is contraindicated for you due to prior illness or injury, do not perform it. Participate at your own risk; stop if you feel pain or dizziness.