10.16.2025

WARM UP WOD:

3 Rounds –

12 Cal Row

5 Thrusters – 45/35

SHOULDER PREP!

STRENGTH:

Super Set each Couplet –

Body Row – 4×10 & Perfect Push Up – 4×10

TGU’s – 3×3 ea arm & Goblet Squat – 3×10

Strict T2B – 3×10-12 & Bulgarian Split Squat – 3×6 ea leg

Sorinex Roll Outs – 3×10 w/ Wall Walk – 3×3

CONDITIONING – pick one:

100 Calories on C2 machine

800m Run

POST:

STRETCH