2026-01-13

Warm-up
3 rounds
10 cossack squats
10 scapula pull-ups
10 banded good mornings
10 arm circles
20 second dead hang

Strength
5 rounds x 3 reps deadlift (80% of 1 rep max – ~280#)
1 set at 235#
4 sets at 275#

WOD
5 rounds x 3 min each
400m row
8-12 strict pull-ups alternate with 25 push-ups

Total: 2000m row (4 pull-ups, 25 push-ups, 4 pull-ups, 25 push-ups, 4 pull-ups)