12.9.2025

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 – 3×6 then 3×5, then 3×3

Barbell or DB Shrugs – 3×12

Sorinex Roll Outs – 3×10

DB Curls – 3×10

Banded Pull Aparts – 4×10

Conditioning:

2k Row or Ski – 4k Bike (pick one)

POST:

STRETCH