10.9.2025

WARM UP WOD:

3 Rounds –

12 Cal Row

5 Thrusters – 45/35

SHOULDER PREP!

STRENGTH:

Super Set each Couplet –

Goblet Squat – 4×10 & Step Back Lunes – 4×5 ea leg

KB Swings 3×20 & Renegade Row – 3×10

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

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

CONDITIONING:

7m Amrap

15 KBS

10 Burpees

5 Pull Ups

POST:

STRETCH