Thursday, July 2, 2026

PRE: 3 Sets NFT: -12/10 Cal Bike, 20 Single-Unders, 8 Air Squats, 6 V-Ups

WOD: For Time:

-200/150m Row -20 DU (x3 Singles) -10 Sit-ups

-300/250m Row -30 DU -15 Sit-ups

-400/350m Row -40 DU -20 Sit-ups

-500/400m Row -50 DU -25 Sit-ups

-400/350m Row -40 DU -20 Sit-ups

-300/250m Row -30 DU -15 Sit-ups

-200/150m Row -20 DU -10 Sit Ups

POST: 3 Sets: 6 Glute Bridge Walk Outs, 100m KB Mixed Carry (Farmer/Front Rack)