WOD 09232025

Workout of the Day
Sep 22, 2025
1 min read

A. (For warm up)

1:00 high plank

100 hollow flutter kicks

1:00 wall sit squat

1:00 light bike

1:00 max: banded good mornings

10 single leg calf raise with pause each side

B. (5:00 cap)

3 rounds:

10 ring rows

12 hand release push ups

14 air squats

C. (For strength/ hypertrophy)

18-15-12

Back rack calf raise

D. (For time)

12 front squats 155/105lb

24 box jump overs 24/20”

12 front squats

24/17 cal bike

12 front squats

24/17 cal row

12 front squats

24 burpee over bar

E. Static stretches

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