10.29.2026

WARM UP WOD:

30 Cal Row

5 Thrusters – 45/35

SHOULDER PREP!

STRENGTH:

Super Set each Couplet –

Back Squat or Box Sqaut – 4×6 & Strict Pull Ups 4×ME

SA KB Snatch – 3×6 ea arm & Bulgarian Split Squat – 3×6 ea leg

DB Bench Press – 3×10 & Biceps Curls – 3×10

Tricep Push Down – 3×10 w/ Strict press – 3×6

CONDITIONING:

100 Calories on C2 machine – for time

POST:

STRETCH