WOD 06302026

Workout of the Day

Jun 29

1 min read

A. (For warm up)

30 second bicep stretch each side

30 second lat/ tricep stretch each side

30 second overhead lat stretch each side

30 second saddle with tricep each side

30 second bike (legs only) at 60/40 RPM

B. (5:00 cap)

2 rounds:

15 ring rows

20 forward lunges

25 second dead hang

C. (9:00 clock)

Every 1:30:

5 strict weighted pull ups

D. (18:00 AMRAP)

16 dbell forward lunges 70/50lb

8 dbell facing burpees

4 bar muscle ups

E. (For hypertrophy/ strength)

5 sets till failure:

Dbell alternating bicep curl

(Rep range 8-20; pick load)

F. Static stretches

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