WOD 09282026

A. (For warm up)

3 rounds:

25 second low plank

20 second mountain climbers

15 second flutter kicks

10 ab mat pike push ups

B. (6:00 clock)

Every 3:00:

8 deadlifts

4 dbell strict press

200m jog

(Light weight; moderate weight)

C (12:00 clock)

Every 2:00:

5 deadlift + 5 second negative

(Dbell each hand; Pick load for strength)

D. (15:00 clock)

0:00-5:00:

21 dbell deadlifts

21 sprawls

For remainder: max pike push ups

5:00-10:00:

15 dbell deadlifts

15 sprawls

For remainder: max dbell strict press

10:00-15:00:

9 dbell deadlifts

9 sprawls

For remainder: max dbell push press

E. Static stretches