3.12.2026

WARM UP WOD:

30 Calorie Row

5 Thrusters – 45/35

10 T-Pause Push Ups

SHOULDER PREP!

STRENGTH:

Super Set each Couplet –

Dead Lift – 3×8 & Strict Pull Ups – 3xME

KB Snatch 3×8 ea arm & Goblet Squats – 3×10

Triceps Push Down – 3×10 & DB Incline Press – 3×8

Sorinex Roll Outs – 3×10 w/ Sit-up Get-up – 3×10

CONDITIONING:

100 Calories on C2 machine – for time

POST:

STRETCH