WOD 07142026

Workout of the Day
1 hour ago
1 min read

A. (For warm up)

2 rounds:

10 backwards arm circles

15 second bicep/ chest stretch each side

20 high knees

2 rounds:

10 box step ups 20”

15 knee push ups

20 second box dip hold

25 second hollow hold

B. (5 sets)

8 dbell box step up (dbell each hand)

Rest 1:00

C. (24:00 EMOM)

Minute 1: 8 burpee box jumps or burpee step up

Minute 2: 10 dbell bent over rows + 2-3 second negative

Minute 3: 12 box dips + 2-3 second negative

Minute 4: rest

D. Static stretches

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