4.9.2026

WARM UP WOD:

30 Calorie Row

5 Thrusters – 45/35

10 T-Pause Push Ups

SHOULDER PREP!

STRENGTH:

Super Set each Couplet –

Dead Lift – 3×6 & T2B (Strict) – 3×10

Bulgarian Split Squats 3×6 ea leg & Goblet Squats – 3×10

Strict or Weighted Pull Ups – 3×10 or Incline Bench Press – 3×8

Triceps Push Downs – 3×10 w/ Biceps Curls – 3×10

CONDITIONING:

100 Calories on C2 machine – for time

POST:

STRETCH