2026-02-24

Warm-up
1000m row
stretch
good mornings
squat stretch

Strength
5 x 3 back squats (70% max)
135, 165, 165, 165, 165
30 sec plank and 10 RDL (44#) between each set

WOD
12 min EMOM
1 – 12 cal echo bike
2 – 10 wall balls
3 – 12 GHD sit-ups

Total: 4 rounds (48 cal, 40 wall balls, 48 GHD. Cal: 8, 10, 10, 12 completed 8 more calories after time expired)