7.17.2025

WARM UP WOD:

3 Rounds –

12 Cal Row

5 Thrusters – 45/35

SHOULDER PREP!

STRENGTH:

Super Set each Couplet –

Standing Press – 4×6 & Goblet Squat – 4×10

KB Swings 3×20 & Perfect Push Ups– 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