9.30.2025

WARM UP WOD –

5 Rounds:

10 KBS – light, warm up weight

5 PVC Squat Practice

2 Spidey Lunges (each side)

HIP/BACK/KNEE Movement Prep for Squats

STRENGTH:

Dead Lift – 3 warm ups set then 5×5 cross load

Barbell or DB Shrugs – 3×12

GHD – 3×6

Sorinex Roll Outs – 3×10

DB Hammer Curls – 3×10

Face Pulls – 4×10

Banded Pull Aparts – 4×10

Conditioning:

E3MOM for 4 Rounds

500m ROW (sub SKI or 1K bike)

POST:

STRETCH