5.22.2025

WARM UP WOD:

3 Rounds –

12 Cal Row

5 Thrusters – 45/35

SHOULDER PREP!

STRENGTH:

Super Set each Couplet –

Body Row – 3×10 w/ 1s pause at top & Squat w/ Plate Press – 3×10

G2OH (45/35) 3×10 & Goblet Squat – 3×8

Box Step Ups – 3×8 ea leg & Bulgarian Split Squat – 3×6 ea leg

Sorinex Roll Outs – 3×10 w/ Dbl Leg Lifts holding plate – 3×10

CONDITIONING:

100 Calories on C2 machine – for time

POST:

STRETCH