Monday October 26, 2026

Warmup

250m row

5 no pushup burpees

10 air squats

5 no pushup burpees

5/side split squats

5 no pushup burpees

10/side fire hydrants

Mobility

Hamstring rack stretch :30/side

Skill/Strength

Bulgarian Split Squat 3x3-5 (per leg)

Light to moderate weight.  Focus on balance and control. 

WOD

Every 5 minutes, for 5 rounds, perform:

300m/250m row

12 back squats (from the rack)

15 burpees

Rest the remainder of the round once work is completed, EXCEPT for the 5th round, which is AMRAP burpees. 

Your score is the total burpees accomplished in only the 5th round. 

Choose your own squat weight, moderate to heavy but unbroken all 5 rounds.  Note squat weight with your score.

F:  reduce reps/distance

P1:  as written

P2:  12 burpees

C:  185/125 minimum