9.25.2025

WARM UP WOD:

3 Rounds –

12 Cal Row

5 Thrusters – 45/35

SHOULDER PREP!

STRENGTH:

Super Set each Couplet –

Renegade Row – 4×6 each arm & High Pulls (barbell or KB, from the waist to the chin) – 4×10

Body Rows – 3×10 & DB Bench Press– 3×10

Bulgarian Split Squats – 3×6 ea leg & Goblet Squats – 3×10

GHD – 3×8 w/ Strict T2B or K2E – 3×10

CONDITIONING:

100 Calories on C2 machine – for time

POST:

STRETCH