February 24, 2026

Warm-up 1000m row stretch good mornings squat stretch Strength 5 x 3 back squats (70% max) 135, 165, 165, 165, 165 30 sec plank and 10 RDL (44#) between each set WOD 12 min EMOM 1 – 12 cal echo bike 2 – 10 wall balls 3 – 12 GHD …