11.13.2025

WARM UP WOD:

3 Rounds –

12 Cal Row

5 Thrusters – 45/35

SHOULDER PREP!

STRENGTH:

Super Set each Couplet –

Squat w/ plate press – 3×10 & G2OH – 3×10

KB Swings 3×20 & Goblet Squats – 3×10

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

Sorinex Roll Outs – 3×10 w/ Dbl Leg Lifts – 3×10

CONDITIONING:

100 Calories on C2 machine – for time

POST:

STRETCH