MON 6/8/26 WOD

Warm Up - 2:00 Easy Bike - 2 Rounds:  10 Air Squats - 10 Glute Bridges - 10 Deadbugs - 2 Rounds - 20-second Air Bike (build in pace) - 8 Goblet Squats (light) – Empty bar:  Back squats – 3 tempo (3 sec down) – 3 @ 30% of 3RM – 3 @ 50% of 3RM –

Strength – 3-3-3-3-3-3-3 (3 min per set)

Workout prep - 2 Rounds @ 60–70% - 10-second Air Bike (build in pace) - 4 Goblet Squats

WOD

21/16-15/12-9/8 L2-16/13-12/10-9/7

Calorie Air Bike

Goblet Squats L3-50/35# L2-35/25#

6 Min Cap

-Rest until the 8:00 mark-

45/36 Calorie Bike L2-36/30 cals L1-30/24 cals

45 Goblet Squats L3-50/35# L2-36 @ 35/25# L1-30 @ 25/15#

Total time

Post WOD - 3 minutes of easy cardio (this can be walking, a slow

row, machine ride, etc.) – and / or 2 Sets:  1:00 Banded Hip Internal Rotation - 1:00 Barbell Forearm Stretch