WOD 09092026

A. (For warm up)

2 rounds:

10 backwards arm circles

10 air squats

10 push ups

2 rounds:

10 second dbell overhead hold each side

15 second dbell front squat hold

20 second hollow hold

B. (4:00 cap)

2 rounds:

8/8 dbell push press (1 dbell)

10 light dbell front squats (1 dbell)

12 light dbell bent over fly

C. (For time)

4 rounds:

20 dbell front squats

20 dbell bent over row

(Dbell each hand on both movements)

-rest 4:00-

4 rounds:

20 dbell push press (1 dbell)

20 v-ups

D. Static stretches