2025-09-24

Warm-up
2 min echo bike
3 rounds
10 pass throughs
10 good mornings
10 knee hugs
10 air squats
10 butt kicks
10 pull aparts

WOD
Circuit 1
3 rounds
12 goblet squats (40#)
12 bent over rows (35#)
12 shoulder taps each side
rest for 60 seconds

Circuit 2
3 rounds
12 db deadlifts (40#)
12 floor chest press (40#)
rest for 60 seconds

Circuit 3
3 rounds
30 seconds each
1: reverse lunge press (20#)
2: standing curl and press (20#)
3: pop downs
4: 30 sec rest

Total: Each round: 6 reverse lunges, 5 curl and press, 16 pop downs