5.7.2026

WARM UP WOD:

3 Rounds –

12 Cal Row

5 Thrusters – 45/35

SHOULDER PREP!

STRENGTH:

Super Set each Couplet –

Body Row – 4×10 & Perfect Push Up – 4×10

Dead Lift – 3×6 & Strict Pull Ups – 3×10 or ME

Triceps Push Down – 3×12 & Low Row – 3×10

Sorinex Roll Outs – 3×10 & Sit Up/Get Ups – 3×10

CONDITIONING – pick one:

100 Calories on C2 machine

800m Run

POST:

STRETCH