Friday, January 2, 2026

PRE: 10 Rounds, Every 0:45: 2 Box Front Squats (Choose a constant moderate/heavy load), 4x6 Push Press *Work up to a heavy set of 6.

WOD: For time: 6 Rounds:

-10 Dual DB Farmer Step-Ups (2x50/35)

-10 Single DB Devil Presses (50/35)

-10 Dual DB Farmer Step-Ups

*1 minute rest between rounds.

POST: 3 Sets: 5 Ring Rows, 10 Front Rack Reverse Lunges (Athletes choose a heavy load), 0:20 Front Squat Hold