Tuesday 10/13/26

Warm-up: 2 rounds 10 min

- 30 sec easy jump rope

- 12 band pull-aparts

- 10 scapular push-ups

- 8 prone swimmers

- 8 light DB reverse flyes

- 8 empty-bar rows

Lift — Barbell Bent-Over Row — 16 min

5 × 5 (light to mod)

Use a 2-second lowering phase and a brief squeeze at the top.

TIPS: Keep the torso fixed throughout the set.

Supporting Accessories 3 rounds:12 min

- 10 DB Pullovers

- 12 Band Face Pulls

- 8/side Side Plank Rotations

WOD — 4 X 4:00 min rounds

- 12/10 Cal Bike or Row

- 10 Plate Ground-to-Overhead

- 12 Box Step-Overs ( no jumping)

- 8 V-Ups

Rest for the remainder of each interval.

Goal: Finish each round in approximately 2:30–3:15