WOD 09292026

A. (For warm up)

1:00 tricep smash (foam roll) each side

1:00 foam roll erectors

20 bent over glute

20 backwards arm circles

-then-

2 rounds:

10 dbell hammer curl & press 25/15lb

10 hollow rocks

10 v-ups

10 light dbell bent over rows (dbell each hand)

10 box step up 20”

B. (12:00 clock)

Every 2:00:

10 dbell single arm bent over row each side

(Pick load for strength)

C (5 sets)

2:30 AMRAP

2:30 rest

AMRAP of:

4 caterpillars

12 dbell bent over row

8 v-ups

For remainder:

Max reps double dumbbell devil press

D. Static stretches