Friday, January 23, 2026

PRE: 5 Sets: On the 1:30: 3 Muscle-ups (Ring/Bar or 3 Ring Rows + 3 Ring Dips), 3-3-2-2-1 Hang Snatches (Light-Moderate Load)

WOD: For time: 4 Rounds:

-30 Deficit Push-Ups (Hands on plates)

-30 Single DB Box Step-Ups (50/35, 24/20)

-200m Run (4 Lap Jog or 15/12 Cal Bike)

POST: 3 Rounds: 15 Sit-ups, 10 Bird Dogs (5/side), 0:45 Seated Figure-4 Glute Stretch, 0:45 Prone Quad Stretch