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Wednesday 09/09/26

  • 5 hours ago
  • 1 min read

Warm-Up —2 rounds:

10 band pull-apart

8 scapular pull-ups

10 PVC good mornings

8 prone swimmers

10 ring rows


Lift — Landmine Row

5 × 6-8 reps

Bar returns completely to the floor between every rep.

Rest 90 sec.


Accessories — 3 rounds

10 DB Rows

5 Y&T raises

:20–:30 Active Hang

8/side Bird-Dog Row


WOD — 5 Rounds for Time

10 Push-Ups

12 DB Cleans

14 Sit-Ups with weights

100m Run

 
 
 

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