Monday, September 21, 2026

PRE: Heavy Day

WOD: Part I: EMOTM x 12:

-Odd minutes: 10 Unbroken Deadlifts (Athletes choose heavy load)

-Even minutes: 7 Shuttle Runs (25' out / 25' back)

Part II: 4 Sets, NFT: 8/side Bulgarian Split Squats, 12 GHD Hip Extensions, 8 DB Curl and Presses, 0:30 Straight-Arm Plate Front Hold (25/15)

POST: 50 Sit-ups, 30 HRPU, 10 Strict Pull-ups