WOD 10122026

A. (For warm up)

1:00 chest/ shoulder stretch

1:00 bicep/ chest stretch

1:00 saddle with tricep

10 backwards arm circles

10 forward arm circles

10 standing “T” shoulder internal/ external rotations each side

-then-

2 rounds:

10 dbell bicep curls 25/15lb

8 dbell push press each side

6 dbell split squats each side

B. (6:00 cap)

3 rounds:

14 walking lunges

12 light dbell bent over fly (dbell each hand)

C. (5 sets)

10 dbell front rack split squats each side

(Pick load for strength)

D. (For time)

9 dbell strict press (dbell each hand)

9 sprawls

18 dbell bent over rows (dbell each hand)

15 dbell push press (dbell each hand)

15 sprawls

18 dbell bent over rows (dbell each hand)

21 dbell push press (dbell each hand)

21 sprawls

18 dbell bent over rows (dbell each hand)

E. Static stretches