WOD 09182026

A. (For warm up)

1:00 foam roll lat each side

1:00 box dip hold

1:00 foam roll tricep each side

-then-

2 rounds:

3 tempo light front squats (3:9:1)

30 seconds: hollow ups

B. (6:00 clock)

Every 2:00:

3 tempo dbell front squats (3:3:1)

(Dbell each hand)

C (12:00 clock)

Every 2:00:

10 dbell front squat

(Dbell each hand; Pick load for strength)

D. (15:00 clock)

0:00-5:00:

3 rounds:

12 burpees

100 mountain climbers

5:00-10:00:

2 rounds:

15 burpees

150 flutter kicks

10:00-15:00:

1 round:

18 burpees

For remainder: max v-ups

E. Static stretches