4.28.2026

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 – 3×3 warm up then 5×5 cross-load

Barbell or DB Shrugs – 3×12

Sorinex Roll Outs – 3×10

Box Squat – 3×5

DB Curls – 3×10

Banded Pull Aparts – 4×10

Face Pulls – 4×10

Conditioning:

100 Cal C2

POST:

STRETCH