10.13.2026

WARM UP WOD:

30 Cal Row

10 RDL’s

10 Strict Presses

5 Thrusters – 45/35

SHOULDER PREP!

STRENGTH:

STRENGTH:

Dead Lift – 4×5 build up sets then 4×5 cross load

Sorinex Roll Outs – 3×10

Banded Pull Aparts – 4×10

Face Pulls – 4×10

DB Curls – 3×10

Barbell or DB Shrugs – 3×10

Conditioning:

2k Row or Ski – 4k Bike (pick one)

POST:

STRETCH