WOD 09112025

A. (For warm up)

0:00-2:00:

50’ walking lunge

25 seal jacks

For remainder: low plank

2:00-4:00:

25 second side plank each side

25 second contralateral plank each side

For remainder: low plank

4:00-6:00:

50 mountain climbers

25 second: glute bridge hold each side

For remainder: low plank

B. (Every minute for 5 minutes)

30 second elevated plank hold

C. (10:00 clock)

Every 2:00:

5 dbell shoulder press

20 elevated plank taps

40 second max: tuck ups

D. (9 rounds for time)

11 air squats

11 push ups

11 jumping lunges each side

11 sprawls

11 ab mat sit ups

E. Static stretches