03.10.2026

Mar 10

Strength
sumo deadlifts
3 sets of 8 reps @ 50% conventional DL max @ 21X1 tempo

between sets complete 20 seconds per side Copenhagen plank

WOD
"3 Floyds"
16:00 EMOM
min 1- 4-8 shuttle runs (25 feet =1rep)
min 2- 10 wall balls 20/14 + 3 BMU or 3 C2B pull ups
min 3- 60 seconds bike for cals*
min 4- rest
*record each round of calories