5.14.2026

WARM UP WOD:

30 Cal Row

5 Thrusters – 45/35

SHOULDER PREP!

STRENGTH:

Super Set each Couplet –

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

SA KB Snatch – 3×6 & KB Swings – 3×20

Dead Lift – 3×8 & Box Step Ups – 3×10 ea leg

Sit Up Get Up – 3×10 w/ DBL Leg Lifts holding plate – 3×10

CONDITIONING:

100 Calories on C2 machine – for time

POST:

STRETCH