Wednesday August 26, 2026

Warmup

1:30 bike/row

5 no pushup burpees

10 glute bridges

:20/side plank

10 hollow body rocks

10 kip swings

Mobility

Child’s pose 1:00

Downward dog :30

Skill/Strength

Bench Press 20 unbroken

+5-10 from last week

WOD

EMOM 30:

1:  1 lap or 150m row

2:  6-10 toes to bar

3:  8-12 burpees

4:  AMRAP cals

5:  rest

6 rounds

Your score is the total AMRAP cals PLUS your LOWEST round of toes to bar and burpees. 

The ranges above are suggestions; go higher or lower if you’d like, just try to sustain. 

Although the cals are AMRAP, you are not required to row/bike the entire minute; it may be better to include some additional rest here. 

F:  4 rounds; v-ups or situps

P1:  as written

P2:  hanging knee raises

C:  1-2 rope climbs instead of toes to bar

Reduce rounds if desired (stop after 20 or 25, etc.).