WOD 04102026

Workout of the Day
4 hours ago
1 min read

A. (For warm up)

1:00 box dip hold

30 second max bicep curls

1:00 single leg plank each side

30 second max box pistols each side

B. (2 rounds)

20 second max: mountain climbers

25 second: elevated plank

30 second max: renegade rows

C. (15:00 EMOM)

0:00-5:00:

10 box dips with 3 second negative

5:00-10:00:

10 dbell bent over row with 3 second negative

10:00-15:00:

10 burpee box jump or burpee step up

D. (4 rounds for time)

9 devil rows

60 hop overs

30 dbell single arm shoulder press (switch every 5)

E. Static stretches

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