Monday, March 9, 2026

PRE: 2 Rounds: 0:40 Bike/Ski, 10 Air Squats, 12 Banded Pull-Aparts, 10 Reverse Lunges with Rotation (5/side), 12 Bird Dogs, 0:20 Hollow Rocks

WOD: 2 Rounds: 3:00 work/ 1:00 rest

-500/400m Row *AMRAP Air Squats

-1:00 rest

-500/400m Row *AMRAP Push-ups

-1:00 rest

-500/400m Row *AMRAP Renegade Rows (50/35)

-1:00 rest

-500/400m Row *AMRAP Sit-ups

-1:00 rest

POST: 3 Rounds NFT: 12 Dual DB Deadlifts, 10 Ring Face Pulls, 15 Reverse Hypers