WOD 01292026

A. (For warm up)

1:00 plank

10 box pistols each side 20”

-then-

2 rounds:

10 single leg glute bridge with pause each side

15 air squats

20 second single leg plank each side

B. (Every minute for 6:00)

Minute 1:

15 light dbell goblet squats

20 second max: hollow ups

Minute 2:

30 second max: bicycle crunches

C. (10:00 clock)

Every 2:00:

5 heavy dbell front squats

(Dbell each hand: no access to heavy weights = 5 second negative each rep)

D. (For time)

100 goblet squats (moderate heavy)

Start every 2:00:

10 sprawls

20 v-ups

E. Static stretches