7.10.2025

WARM UP WOD:

3 Rounds –

12 Cal Row

5 Thrusters – 45/35

SHOULDER PREP!

STRENGTH:

Super Set each Couplet –

G2OH – 3×10 (35/25) & Squat w/ Plate Press – 3×10 (35/25)

KB Snatches 3×6 ea arm & Goblet Squat – 3×10

Strict or Weighted Pull Ups – 3×10 or ME & DB Bench Press – 3×8

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

CONDITIONING:

100 Calories on C2 machine – for time

POST:

STRETCH