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WOD 06302026

Workout of the Day

Jun 30

1 min read

A. (For warm up)

30 second bicep stretch each side

30 second max: glute bridges

30 second dbell overhead hold each side

30 second saddle with tricep each side

30 second bike bicycle crunches

B. (5:00 cap)

2 rounds:

15 light dbell bent over fly

20 walking lunges

25 second side plank each side

C. (9:00 clock)

Every 1:30:

5 dbell single arm bent over row each side

(Pick load for strength)

D. (18:00 AMRAP)

16 dbell walking lunges

8 burpees over dbell

12 dbell bent over row (dbell each hand)

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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