FRI 9/5/25 WOD

Warm Up - 3 sets:  :30 easy pace - :20 moderate pace - :10 fast pace – Row, ski, or air bike - 2 sets:  5 elbow-to-insteps/leg - :30 unweighted good mornings - :30 plank hold - 10 step back lunges - 10 single-leg toe touches/leg - 1 set:  10 walking lunges - 10 sit-ups - 10 box step-ups – Single leg squats:  5 narrow stance squats – 5 narrow stance squat holds – 3 toenail spot squats/leg – 3 heel hook single leg squats/leg – 3 single leg squats to box/leg – 3 single leg squats/leg - 4 rounds:  :30 single-leg squats or challenging variation - :30 rest - 1 set:  10 walking lunges - 8 sit-ups - 6 box jumps

WOD – 10 Min AMRAP
20 walking lunges L2-16 walking lunges L1-12 walking lunges
15 sit-ups L2-12 sit-ups L1-10 sit-ups
10 box jumps L3-24/20” L2-20/16” L1-16/12”

Rounds + Reps

Strength – Deadlift – 3-3-3-3-3-3-3

Post WOD - 2 sets:  :45 cobra stretch - :45 child’s pose