3.24.2026

WARM UP WOD –

3 Rounds:

10 Cal Bike

5 PVC Squat Practice

2 Spidey Lunges (each side)

HIP/BACK/KNEE Movement Prep for Squats

STRENGTH:

Dead Lift – 8-8-6-6-4-4-2

Barbell or DB Shrugs – 3×12

Sorinex Roll Outs – 3×10

Lunges – DB or Barbell Load – 3×5 ea leg

DB Curls – 3×10

Banded Pull Aparts – 4×10

Face Pulls – 4×10

Conditioning:

100 Cal C2

POST:

STRETCH