6.12.2025

WARM UP WOD:

3 Rounds –

12 Cal Row

5 Thrusters – 45/35

SHOULDER PREP!

STRENGTH:

Super Set each Couplet –

Pull Ups (Strict or Weighted) – 4×ME & Dips – 4×10

KB Curl & Press– 3×6 & Goblet Squat – 3×10

Box Step Ups – 3×8 ea leg & Lunges (DB Load) – 3×6 ea leg

Sorinex Roll Outs – 3×10 w/ Double Leg Lifts – 3×10

CONDITIONING:

100 Calories on C2 machine – for time

POST:

STRETCH