11.12.2026

WARM UP WOD:

3 Rounds –

12 Cal Row

5 Thrusters – 45/35

SHOULDER PREP!

STRENGTH:

Super Set each Couplet –

Dead Lift – 4×6 & Strict or Weighted Pull Ups – 4×10

Step Back Lunges – 3×8 ea leg & Perfect Push Up – 3×10

Triceps Push Down – 3×12 & Double Leg Lifts – 3×12

Sit Up Get Up – 3×10 & Single Leg RDL (DB Load) – 3×6 ea leg

CONDITIONING – pick one:

100 Calories on C2 machine

800m Run

POST:

STRETCH