3.5.2026

WARM UP WOD:

30 Cal Row

5 Thrusters – 45/35

SHOULDER PREP!

STRENGTH:

Super Set each Couplet –

Body Row w/ 1s pause at the top – 4×10 & Perfect Push Up – 4×10

Bulgarian Split Squats – 3×6 ea leg & Strict T2B – 10

Back Squat – 3×8 & Low Row (machine) – 3×10

Tricep Push Down – 3×10 w/ Bicep Curls – 3×10

CONDITIONING:

100 Calories on C2 machine – for time

POST:

STRETCH