7.30.2026

WARM UP WOD:

30 Cal Row

5 Thrusters – 45/35

SHOULDER PREP!

STRENGTH:

Super Set each Couplet –

Box Squat – 4×6 & Single Leg RDL – 4×5 ea leg

KB Swings – 3×25 & KB Thruster – 3×6 (one KB in each hand)

DB Bench Press – 4×8 & Strict Pull Ups – 4×ME

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

CONDITIONING:

100 Calories on C2 machine or 1m Run

POST:

STRETCH