6.30.2026

WARM UP WOD –

3 Rounds:

10 Cal Bike

5 PVC Squat Practice

5 Strict Pull Ups

HIP/BACK/KNEE Movement Prep for Squats

STRENGTH:

Dead Lift – 8-8-6-6-5-5-5

Barbell or DB Shrugs – 3×12

Sorinex Roll Outs – 3×10

Goblet Squat – 3×10

DB Curls – 3×10

Body Rows – 3×10

Conditioning:

100 Cal C2

POST:

STRETCH