Thursday, July 30, 2026

PRE: Heavy Day

WOD: 5 Sets:

-5 Heavy Back Squats

-5 Weighted Ring Dips

-6 Dual DB Pendlay Rows

-4/Side Deadball Cleans to Shoulder

POST: 3 Sets: 10 Barbell Good Mornings, 12 DB Lateral Raises, 15/side Heavy Deadball Bear-Hug Marches, 0:30 Hollow Hold