WOD 09232025

Workout of the Day

Sep 22, 2025

1 min read

Updated: Sep 23, 2025

A. (For warm up)

1:00 low plank

100 hollow flutter kicks

1:00 squat hold

1:00 bicycle crunches

1:00 max: RDLs

10 box pistols each leg

B. (5:00 cap)

3 rounds:

10 light dbell bent over fly

12 push ups

14 air squats

C. (For strength/ hypertrophy)

18-15-12 each side

Single leg deadlift

D. (For time)

12 dbell front squats (dbell each hand)

24 box jump or step up

12 dbell front squats (dbell each hand)

24 sprawls

12 dbell front squats (dbell each hand)

24 devil rows

12 dbell front squats (dbell each hand)

24 burpee over & back

E. Static stretches

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