THU 10/2/25 WOD

Warm Up - 2 sets:  1:30 bike - 10 pole air squats - 10 push-ups - 10 pull-ups (use a band if needed) - :30 plank hold - 10 PVC deadlifts – Squat cleans:  5 clean deadlift – 5 clean high pulls – 5 power cleans – 5 squat cleans – Front squats (floor):  5-5-5 (6 min) –

WOD – 20 Min AMRAP
1:00 plank hold L2-same L1-30 sec plank
15/10 cal bike L2-13/8 cals L1-10/7 cals
5 front squats L3-185/125# L2-155/105# L1-55/35#

Rounds + Reps

WOD II

“Tabata” Row

20 sec max calories - 10 sec rest

8 rounds total calories

Post WOD - 1:00 couch stretch/leg - 1:00 child’s pose