10.27.2026

WARM UP WOD:

30 Cal Row

10 RDL’s

10 Strict Presses

5 Thrusters – 45/35

SHOULDER PREP!

STRENGTH:

STRENGTH:

Dead Lift – 10-8-8-6-6-4-4

Sorinex Roll Outs – 3×10

Seated Low Row – 3×10

Strict Pull Ups – 4×10 or ME

DB Curls – 3×10

Barbell or DB Shrugs – 3×10

Conditioning:

2k Row or Ski – 4k Bike (pick one)

POST:

STRETCH