10.22.2026

WARM UP WOD:

3 Rounds –

12 Cal Row

5 Thrusters – 45/35

SHOULDER PREP!

STRENGTH:

Super Set each Couplet –

Dead Lift – 4×6 & DB Bench Press – 4×10

Body Row – 3×10 & Perfect Push Up – 3×10

Triceps Push Down – 3×12 & Strict Press – 3×6-8

T2B (strict) – 3×10 & Single Leg RDL (DB Load) – 3×6 ea leg

CONDITIONING – pick one:

100 Calories on C2 machine

800m Run

POST:

STRETCH