7.24.2025

WARM UP WOD:

3 Rounds –

12 Cal Row

5 Thrusters – 45/35

SHOULDER PREP!

STRENGTH:

Super Set each Couplet –

DB Thrusters – 4×6 & G2OH – 4×10

Body Rows – 3×10 & Perfect Push Ups– 3×10

Bulgarian Split Squats – 3×6 ea leg & Box Step Overs – 3×8ea leg

Sit up get up – 3×10 w/ Dbl Leg Lifts holding plate above face – 3×10

CONDITIONING:

100 Calories on C2 machine – for time

POST:

STRETCH