Sat. July 25, 2026

cfelation
2 hours ago
1 min read

Warm up

3 mins Cardio

4 mins Abs (call outs or Abstractor)

Partner Med Ball warm up - 10’s

*soccer throw ins

*basketball passes

*Rugby Toss (both sides)

*Bowling - 5 each arm

*Twists - 5 each way, each person

PVC

10 Bar Roll outs/back from knees

WOD

15 min AMRAP

4 man makers (burpee with 1-arm Row)

4 Devil Dogs (35/50)

4 Pull Ups -

4 wide-grip push ups with hips up

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