Sunday, June 14, 2026

Warmup:

Run 1 lap

:15 jumping jacks

10 pushups

:15 jumping jacks

10 alternating lunges (10 each leg)

:15 jumping jacks

10 alternating plank shoulder taps (10 each side)

:15 high knees

10 air squats

:15 high knees

10 monkey jumps

:15 high knees

5 inch worms

Run 1 lap

PVC

Warmup/progress to workout weight for shoulder to overhead

WOD:

For 3 mins 30 seconds:

3 wall walks

6 tire flips

9 shoulder to overhead (RX: 75/115) (RX+ 95/135)

Bar over burpees in remaining time till 3:30 mark

Rest for 1 minute 30 seconds. Repeat for a total of 4 cycles.