Monday 10/19/26

Warm-Up — 2 rounds:

- 45 sec easy SkiErg

- 10 band pull-aparts

- 8 PVC pass-throughs

- 8 scapular wall slides

- 10 alternating shoulder taps

- 8 dip-and-drive drills

Empty Bar: 5 strict presses, 5 dip-and-drives, 5 push presses.

Lift — Push Press —

5 × 5 Moderate weight

Rest 90–120 seconds.

Accessories — 2–3 rounds:10:00 min timer

- 10 Half-Kneeling Single-Arm Lat Pulldowns/5 each side

- 12 DB Rear-Delt Flyes

- :25 Tall Plank Shoulder Protractions

WOD — 14-Minute AMRAP

- 12/10 Cal

- 10 Alternating DB Box Step-Ups

- 12 Med-Ball Rotational Slams (6/side)

- 16 Mountain Climbers/side

Goal: Consistent movement, approximately 4–5 rounds.