WOD 01062026

A. (For warm up)

1:00 dbell squat hold

15 glute bridge with pause each side

45 second max: mountain climbers

15 split squat each side

30 second plank

15 sprawls

B. (6:00 clock)

0:00-2:00:

15 dbell front squats (dbell each hand)

2:00-4:00:

20 jumping lunges

4:00-6:00:

25 box pistol each side

C. (For strength/ technique)

Dbell front squat

10-10-6-6-2-2

(Pick load for strength; no access to heavy weights double repetitions)

D. (9:00 clock)

21 dbell thrusters (dbell each hand)

10 box jump or jump squats

15 dbell thrusters (dbell each hand)

20 box jump or jump squats

9 dbell thrusters (dbell each hand)

30 box jump or jump squats

For remainder: max box step up

E. Static stretches