WED 4/29/26 WOD

Warm Up - :30 bike (conversational pace) - 10 forward leg swings (each side) - 10 up-downs - :45 bike (moderate pace) - 10 tuck-ups (slow) - 10 push-ups - 1:00 bike (workout pace) - 10 leg lifts - 10 burpees – 10 seated leg lifts – Seated/Support/Hanging:  :10 knee tuck hold - :10 single leg lift hold/leg - :10 L-sit – 10 DBL DB deadlifts – 5 DBL DB up-downs – 5 DBL DB burpees –

WOD
:30 L-sit L2-tuck hold L1-seated leg raise hold
18/14 cal air bike L2-13/10 cals L1-10/7 cals
10 DB burpees L3-50/35# L2-40/25# L1-30/15#
– Rest 2:00 between rounds.
– Use two dumbbells.

5 rounds for total time

Post WOD - 1:00 couch stretch (each) - 1:00 upward dog - 1:00 hand on rig chest opener stretch