Thursday, October 22, 2026

PRE: Heavy Day

WOD: 5 Sets, NFT:

-Deadlift: 5-5-3-3-2 (Increase in load)

-10 Single-Arm DB Floor Press (5/side)

-10 Feet-Elevated Ring Rows

-12 Landmine Rotations

POST: 3 Sets: 300m Row, 100m Bicep Only Row, 0:30 Rower Seat Plank Pulses, 10 Rower Seat Pike Pull-Ins